Arms · Dumbbell
Dumbbell Incline Alternate Hammer Curl
How to do the dumbbell incline alternate hammer curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit back on an incline bench set to about 45 to 60 degrees, holding a dumbbell in each hand with arms hanging straight down and a neutral grip, palms facing each other. With elbows fixed and the upper arms behind your torso, curl one dumbbell up keeping the palm facing in, lower it, then curl the other. The incline puts a deep stretch on the biceps at the bottom.
- 1A strong stretch in the biceps at the bottom of each rep
- 2The brachialis and forearm working from the neutral grip
- 3Elbows staying back and fixed against the bench line
Common mistakes
- Swinging the elbows forward to start the curl
- Shrugging the shoulders up off the bench
- Rushing the lowering phase and losing the stretch
Muscles worked
The dumbbell incline alternate hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell incline alternate hammer curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.