Male

Dumbbell Incline Alternate Hammer Curl

Muscles involved

To truly push your arm training forward, the Dumbbell Incline Alternate Hammer Curl is a cornerstone exercise where smart progression means everything. Start with moderate dumbbells to ensure your body relies strictly on strength rather than swinging momentum on the bench. As you build solid force in your forearms, biceps, and brachialis, you can gradually increase the weight over time. The key to going heavier is keeping your elbows strictly pinned to maintain strict form. Building up step by step ensures genuine muscular growth without stressing your joints or compromising proper execution.

How to do it

1. Lie on an incline bench with weights in each hand. 2. Let your arms fall perpendicular to the floor with a neutral grip. 3. Lift one weight towards your shoulder, keeping your elbow fixed. 4. Lower the weight controllably and repeat with the other arm.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows tucked close to your sides throughout the curl. - Alternate arms controllably, keeping your torso stable. - Use a neutral (hammer) grip to work different portions of the biceps.