Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Dumbbell
Dumbbell Incline Alternate Hammer Curl
Dumbbell Incline Alternate Hammer Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do 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.
- Curl the right dumbbell upward towards your shoulder by bending your elbow, keeping your palms facing each other.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- 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.
Dumbbell Incline Alternate Hammer Curl alternatives
More biceps exercises
Dumbbell Incline Alternate Hammer Curl FAQ
What muscles does Dumbbell Incline Alternate Hammer Curl work?
Dumbbell Incline Alternate Hammer Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Incline Alternate Hammer Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Incline Alternate Hammer Curl should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline Alternate Hammer Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Incline Alternate Hammer Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline Alternate Hammer Curl?
Other exercises for the biceps include Band Incline Alternate Hammer Curl, Band Incline Hammer Curl, Band Prone Incline Hammer Curl and Barbell Alternate Biceps Curl.
For developers
Use Dumbbell Incline Alternate Hammer Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_UVREHP" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_UVREHP", "name": "Dumbbell Incline Alternate Hammer Curl", "model": "male", "target": "Biceps", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_UVREHP/mp4-720.mp4?…", "poster": "https://…/ex_UVREHP/poster.jpg?…" } }