Dumbbell Incline Alternate Hammer Curl

Dumbbell Incline Alternate Hammer Curl: So führst du sie aus

1. 1Set an incline bench to roughly 45–60° and sit back against it with your head and upper back supported.
2. 2Hold a dumbbell in each hand with a neutral grip — palms facing in toward your body — and let your arms hang straight down behind your torso.
3. 3Brace your core and keep your upper arms still and close to your sides as the starting position.
4. 4Curl one dumbbell up toward your shoulder, keeping your wrist neutral and your palm facing in throughout the lift.
5. 5Squeeze the muscles of your forearm and upper arm at the top, keeping your elbow pointing down.
6. 6Lower the dumbbell under control back to the fully extended starting position.
7. 7Repeat with the other arm, alternating sides until you complete your reps.
8. 8Finish the set and lower both dumbbells to the floor with control.

Technik-Tipps

• Keep your upper arms fixed against your sides so the movement happens only at the elbow, not the shoulder.
• Let the reclined incline position fully stretch each arm at the bottom — don't cut the range short.
• Use a controlled tempo and avoid swinging; the alternating rhythm should not become a rocking motion.
• Keep your wrist firm and neutral the whole rep so the brachioradialis and brachialis do the work.

Häufige Fehler

• Swinging the torso or using momentum to lift the dumbbell, which steals tension from the target muscles and reduces the training effect.
• Letting the elbow drift forward or the shoulder lift, which turns the curl into a front-raise and shifts load off the arm.
• Rotating the wrist toward a palm-up grip, which converts it into a standard curl and de-emphasizes the brachioradialis.
• Cutting the bottom of the rep short, which wastes the deep stretch the incline position is designed to provide.

Häufig gestellte Fragen