Do you ever find yourself struggling to build muscle in your biceps despite countless hours in the gym? If so, you’re not alone. Many weightlifters experience difficulty when it comes to targeting this particular muscle group. One possible solution to this issue lies in the incline alternating dumbbell hammer curl. But why are biceps so stubborn anyway? Well, this muscle group can be particularly tricky to build because it’s utilized more frequently in daily activities than other muscles, such as the triceps or chest. However, with a targeted exercise like the incline alternating dumbbell hammer curl, you can see significant improvements in your bicep growth. Keep reading to learn more about this exercise and how to properly execute it for maximum results.
Incline Alternating Dumbbell Hammer Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: Dumbbells and Incline Bench
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Incline Alternating Dumbbell Hammer Curl Instructions
- 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.
Video Tutorial
Incline Alternating Dumbbell Hammer Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Incline Alternating Dumbbell Hammer Curl
The Incline Alternating Dumbbell Hammer Curl is a great exercise for those looking to strengthen their biceps brachii. By performing the exercise in an inclined position, the targeted muscle, the biceps brachii, is further engaged, leading to increased strength and size. The alternating motion of the dumbbell hammer curl helps to further isolate the biceps brachii, and allows for a more thorough workout. Additionally, by using a dumbbell instead of a barbell, there is less strain on the wrists, making this exercise more comfortable and safer to perform. Overall, the Incline Alternating Dumbbell Hammer Curl is an effective and safe exercise for building the strength and size of the biceps brachii.
Tips for Performing Incline Alternating Dumbbell Hammer Curl
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.
Benefits and Tips Video
Frequent 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.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
When looking for exercises to vary, complement, or substitute for the Incline Alternating Dumbbell Hammer Curl, there are several options that can be considered. Below are some exercises that work similar muscle groups to the Incline Alternating Dumbbell Hammer Curl.
Incline Dumbbell Biceps Curl
The Incline Dumbbell Biceps Curl is a great complement to the Incline Alternating Dumbbell Hammer Curl as it focuses on targeting the biceps. The exercise starts with the arms extended down at your sides and the palms facing up. Keeping the elbows close to the body, curl the dumbbells up in an arc towards your shoulders. During the curl, keep the palms facing up. This exercise is an alternative for those looking to work on their biceps without having to use a hammer grip. It also allows for greater range of motion than regular curls which can help to target the biceps more effectively.
Lever Hammer Grip Preacher Curl (Machine)
The Lever Hammer Grip Preacher Curl Machine is a great alternative or complementary exercise to the Incline Alternating Dumbbell Hammer Curl. It allows you to isolate the biceps and forearms better than the dumbbell exercise, and can be used as a finishing move for an arm day. The Lever Hammer Grip Preacher Curl Machine also features adjustable pads to ensure correct arm and elbow positioning, as well as a comfortable grip. This machine allows you to focus more on the contraction of the biceps and less on stabilization, helping you to maximize results.
Lever Preacher Curl (Machine)
The Lever Preacher Curl (Machine) is an ideal complementary or alternative exercise to the Incline Alternating Dumbbell Hammer Curl. This machine features a pivoting arm that allows for a more comfortable, isolated movement when performing the bicep curl. The Lever Preacher Curl also provides a range of resistance that can be adjusted to suit any fitness level or workout intensity. This machine can help build strength and muscle definition in the arms and shoulders, making it a great choice for those looking to supplement their existing workout routine with additional arm exercises.
Check Out These Top Dumbbell Exercises
Lying Dumbbell Supine Curl
The lying dumbbell supine curl is a great complementary or alternative exercise to the incline alternating dumbbell hammer curl. This exercise works the biceps from a different angle and targets different muscle groups. It also helps to increase overall arm strength and stability. This exercise involves laying on your back with a dumbbell in each hand, palms facing up. Keeping your elbows close to your body, curl the weights up towards your shoulders, then slowly lower them back down to the starting position. This exercise can be done either with both arms at the same time or alternating arms. It is important to maintain proper form throughout this exercise, as it can help to prevent injury and ensure that you are targeting the right muscles.
One Arm Bicep Cable Curls
One Arm Bicep Cable Curls are an excellent alternative or complementary exercise to the Incline Alternating Dumbbell Hammer Curl. This exercise targets the same muscles and can be done with a single arm at a time. It involves standing in front of a cable machine with one hand gripping the handle, and then curling up the cable with your elbow tucked in close to your body. The motion is similar to a bicep curl, but with the resistance coming from the cable rather than from a dumbbell. This exercise provides more stability and control, as well as more tension and intensity on the bicep, which makes it an ideal substitute for the Incline Alternating Dumbbell Hammer Curl.
One Arm Cable Curls
One Arm Cable Curls can be a great complement or alternative exercise to Incline Alternating Dumbbell Hammer Curls. This exercise focuses on isolating each arm separately, allowing for more precise and effective contraction. One Arm Cable Curls are performed with a cable machine, where one arm is fixed to the cable and the other is used to curl the weight up to the shoulder. This exercise can provide a greater range of motion for the biceps and can be done at different angles to target different parts of the muscle. It also allows for a greater range of weight selection, making it an ideal choice for beginners and experienced lifters alike.
Find More Arms Exercises Here
Opposing Complementary Exercises
To maximize the benefits of the exercise Incline Alternating Dumbbell Hammer Curl, it is important to work opposing muscle groups as well. Below is a list of exercises that do just that, helping to improve strength and balance in your upper body.
Bench Dip
Bench Dip is an excellent exercise to pair with the Incline Alternating Dumbbell Hammer Curl as it works the opposing muscle group. It is performed by placing your hands on a bench behind your back and lowering your body in an arched position. This exercise works the triceps, which are the opposing muscle group of the biceps used in the Incline Alternating Dumbbell Hammer Curl. This exercise can be made more challenging by adding a weight or resistance band for increased resistance. Bench Dip is an effective way to ensure that all the muscle groups are being worked in a balanced manner.
Weighted Tricep Dips
Weighted Tricep Dips are a great exercise to complement the Incline Alternating Dumbbell Hammer Curl as they target the opposing muscle group of the biceps. This exercise involves sitting on a bench with your hands placed on the edge, with your feet either flat on the ground or resting on another bench in front of you. You then lower yourself down until your arms form a 90-degree angle, and then push up until your arms are almost straight. This exercise is great for building tricep strength and stability, which in turn helps to balance out the strength gained from the Incline Alternating Dumbbell Hammer Curl.
Chest Dip
Chest Dip is a great complimentary exercise to Incline Alternating Dumbbell Hammer Curl, as it works the opposing muscle group. This exercise targets the chest and triceps, while the Incline Alternating Dumbbell Hammer Curl primarily targets the biceps. This combination of exercises helps to develop overall upper body strength and balance. The Chest Dip is performed by positioning your body between two parallel bars or rings, then dipping your body down while maintaining a straight posture and keeping your elbows close to your body. This exercise can be done with bodyweight or added weight for an increased challenge.
Take Your Biceps To New Heights With Incline Alternating Dumbbell Hammer Curls!
If you are looking to improve your bicep strength, then incline alternating dumbbell hammer curls are a great addition to your workout routine. This exercise specifically targets the biceps and forearms, helping to increase muscle definition and size. By using dumbbells, you can also work each arm individually, making sure both sides of your body are getting the attention they need. Incorporating incline alternating dumbbell hammer curls into your workout will give you the opportunity to take your biceps to new heights.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Dumbbell Exercises
