---
title: "Dumbbell Incline Alternate Hammer Curl"
description: "Sit on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms fully extended and palms facing each other."
locale: en
slug: dumbbell-incline-alternate-hammer-curl
url: "https://hi.fitness/exercises/dumbbell-incline-alternate-hammer-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/7724fcd4-dumbbell-incline-alternate-hammer-curl.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell Incline Alternate Hammer Curl

Sit on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms fully extended and palms facing each other.

## How to do it

1. Sit on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with your arms fully extended and palms facing each other.
2. Curl the right dumbbell upward towards your shoulder by bending your elbow, keeping your palms facing each other.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
4. Lower the right dumbbell back to the starting position, maintaining the hammer grip. Continue alternating arms for the desired number of repetitions.

## Form tips

- Keep your upper arms stationary to isolate the biceps.
- Maintain a controlled motion to prevent swinging or using momentum.
- Exhale as you curl the dumbbell upward and inhale as you lower it.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable
- [Cable One Arm Curl](https://hi.fitness/exercises/cable-one-arm-curl) - Biceps · Cable