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Tricep Extension Cable Single Arm Reverse Grip

Hammer Curl Seated Inclined Alternating

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Hammer curl, Seated Inclined, Alternating

Type: Arms

The seated inclined alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Alternating the movement also encourages good technique and increases the time under tension. The incline further increases the challenge. The lower the incline, the more difficult the movement becomes. Below you'll find a video guide and step by step instructions that describe the correct technique for the seated inclined alternating hammer curl exercise.

Level :

Beginner

Equipment : Yes

	Biceps
	Forearms

Hammer curl, Seated Inclined, Alternating Steps:

Step 1:

Sit on a gym bench set at a 45 - 30 degree incline with a dumbbell in each hand

Step 2:

Extend your arms & rotate the hands inwards so your palms face each other

Step 3:

Keep your back straight & shoulders back

Step 4:

Curl the dumbbell on one side until shoulder height

Step 5:

Pause briefly at the top & squeeze the bicep muscle

Step 6:

Slowly lower back to the start position

Step 7:

Repeat the same movement for the other arm

Step 8:

This is one repetition

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