Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Dumbbell Incline Hammer Curl is an isolation exercise that primarily targets the brachialis and biceps brachii, with additional emphasis on the brachioradialis (forearm). It is a beginner-level movement that combines the benefits of incline positioning with a neutral (hammer) grip to target the arm muscles differently from traditional curls.

This variation uses an incline bench to position the arms behind the torso, creating a deeper stretch at the bottom of the curl. The hammer grip shifts more emphasis to the brachialis, which lies underneath the biceps and contributes to overall arm thickness.

Dumbbell Incline Hammer Curls are especially useful for lifters who want to develop more well-rounded arms and reduce reliance on wrist supination. It also limits cheating due to the fixed back position, reinforcing strict curling mechanics.

Instructions

  1. Set an incline bench to about 45–60 degrees and sit down with your back flat against it.
  2. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
  3. Let your arms hang straight down, fully extended.
  4. Curl both dumbbells toward your shoulders without rotating your wrists.
  5. Pause at the top and squeeze the brachialis.
  6. Lower the dumbbells back to the starting position under control.
  7. Repeat for the desired number of repetitions.

Common Mistakes

Using momentum

Swinging the weights defeats the purpose of the incline and reduces biceps tension.

Flaring elbows

Letting elbows drift outward reduces isolation and shifts stress to the shoulders.

Partial range of motion

Not lowering all the way misses the benefit of the deep stretch from the incline.

Poor bench angle

Too steep or too flat an incline can reduce the effectiveness of the stretch.

Injuries

Dumbbell Incline Hammer Curl is a low to medium risk exercise when performed correctly.

Due to the stretch at the bottom of the movement, overextension or jerking can strain the biceps tendon or shoulder. Ensure a controlled range of motion and avoid locking out at the bottom.

Using weights that are too heavy can lead to compensatory movements like shoulder swinging or elbow flaring, which increases injury risk. Stick with moderate loads and slow tempo.

Proper warm-up and maintaining shoulder contact with the bench help stabilize the upper body and reduce unnecessary strain on surrounding joints.

Frequently Asked Questions

Q: Can I do this exercise with alternating arms?

Yes, alternating arms can improve focus and control, especially for beginners.

Q: What weight should I start with?

Start with a lighter weight than your regular hammer curls due to the deeper stretch.

Q: Is this better than standing hammer curls?

Neither is “better", but incline hammer curls emphasize the stretch and strict form more.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Dumbbell, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.