Dumbbell Incline Hammer Curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Pairing the incline bench's behind-the-body arm position with a thumbs-up grip loads the brachialis in its most lengthened position. The stretch at the bottom runs deeper than any standing hammer curl allows, so start lighter than you expect and treat the bottom of each rep as the working zone.
How to do the Dumbbell Incline Hammer Curl
- Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
- Keep your back against the bench and your feet flat on the floor.
- While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Incline Hammer Curl work?
The Dumbbell Incline Hammer Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Dumbbell Incline Hammer Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbell Incline Hammer Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbell Incline Hammer Curl?
If you cannot do the Dumbbell Incline Hammer Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Spider Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Incline Hammer Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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