Incline Alternating Dumbbell Hammer Curl - To Raise Your Intensity

Incline Alternating Dumbbell Hammer Curl – To Raise Your Intensity

Incline Alternating Dumbbell Hammer Curls are a great weightlifting exercise isolate your biceps and minimize your ability to cheat. Are you looking to build some exceptional biceps fast? Then simply take advantage of this how to guide and begin right away.

Incline Alternating Dumbbell Hammer Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells and Incline Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Incline Alternating Dumbbell Hammer Curl Procedure

  • Get your dumbbells and have a seat on an incline bench.
  • Start by letting your arms hang down by your side with the dumbbells.
  • Then curl one dumbbell up keeping your hand positioned with your palms facing across your body, like swinging a hammer, but don’t swing, “curl”.
  • Continue by controlling the dumbbell back to the starting position.
  • Switch arms each rep and continue to do it again and again to achieve your ideal number of reps.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


For you to get the best benefits, you ought to stick to these easily done tips. Also, in case you prefer to protect yourself against an injury, you will want to understand these tips.

  • Make sure you do a quality warm up when you are preparing to lift.
  • Slow Each Repetition Down For Improved Strength Gains. When you raise the time under tension you are engaging your muscles more and they will respond by developing toned muscles. You can achieve this without raising the resistance by slowing down you reps roughly 4 – 6 seconds contraction and pause then 4 – 6 seconds expanding.
  • Do your large compound lifts near the beginning of your exercise routine, then conduct isolation movements to target single muscle groups afterwards. You need the pinnacle performance of your individual muscle groups when you carry out coumpound lifts for instance, squats, deadlift and bench. Next you need to focus on the muscle groups that you determined were weak in those lifts, or zones that couldn’t get fatigued because of the style of compound movement you performed.
  • Lift In A Place Where You Will Be Able To Check Out Your Technique In A Mirror. You need to have the option to keep solid technique for every rep, so you can make this happen you must be able to to check out and fix your form.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to avoid these regularly occurring mistakes to manage nice form and improve your strength. Moreover, when you eliminate these problems you will prevent the odds of having to deal with an injury.

  • You Don’t Want Too Forget Your Cooldown. You should reduce your healing time and lower soreness if you do a good cool down.
  • Avoid Using To Little or Too Much Resistance. Not enough, and you will not be sufficiently employing your target muscles, too much, and you’ll most likely need to cheat. Be sure you concentrate on your form.
  • Try Not To Neglect Any Discomfort. Sore muscle tissue and an injury pain are not the same. As soon as you feel discomfort when you are doing exercises you need to stop, or you can simply make this injury worse yet.

To Avoid More Bodybuilding Mistakes Look Here.

Incline Alternating Dumbbell Hammer Curl Recap

You can at this instant be able to execute incline alternating dumbbell hammer curl properly. Now your future level is to utilize incline alternating dumbbell hammer curl as an aspect of a habitual exercise strategy to strengthen your Biceps.

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