Dumbbell Incline Hammer Curl

Beginner
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A dumbbell curl variation performed on an incline bench, using a neutral grip to target the biceps, particularly the brachialis and forearms. Used for building arm size and strength.

About Exercise

Equipment

Dumbbells, Incline Bench

Difficulty

2/5 • Beginner

Primary Muscle Groups

Biceps

Secondary Muscles

Shoulders

Popularity Score

7

Goals

Hypertrophy
Strength
Stability

Training Style

Bodybuilding

Setup Requirements

Requires Rack

No

Requires Bench

Yes

Requires Spotter

No

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

Biceps

10/10

Long Head, Brachialis

Forearms

7/10

Flexors, Extensors

Shoulders

3/10

Anterior Delts

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Rest longer for heavy sets focused on hypertrophy.

How to Perform

Set an incline bench between 30 and 45 degrees. Sit back firmly against the bench with a dumbbell in each hand, arms hanging straight down, and palms facing inward (neutral grip).

  1. Maintain the neutral grip and keep your upper arm stationary against the bench.
  2. Flex your elbow to curl one dumbbell smoothly toward your shoulder.
  3. Squeeze the bicep and forearm muscles at the peak contraction.
  4. Slowly lower the dumbbell back down, controlling the full descent.
  5. Repeat the motion immediately with the opposite arm.
  6. Continue alternating arms until the set is complete.

Coaching Tips

Form Cues

  • Neutral grip, palms face in
  • Isolate the working bicep
  • Control the lowering phase
  • Keep elbows fixed
  • No swinging or momentum

Breathing

Inhale as you lower the weight (eccentric phase) and exhale forcefully as you curl the dumbbell (concentric phase), maintaining core tension.

Tempo

3-0-1

Range of Motion

Start with arms fully extended without locking the elbows; finish when the dumbbell is near the front of the shoulder.

Safety

Safety Notes

  • Avoid using excessive weight that causes torso swinging.
  • Ensure the incline bench is stable before starting.
  • Do not hyperextend elbows at the bottom.

Spotting

Not recommended; if struggling, drop the weight or use lighter dumbbells.

Common Mistakes

  • Using body swing to lift the weight
  • Flaring elbows outward
  • Cutting the range of motion short
  • Rushing the eccentric phase

When to Avoid

  • Acute elbow pain or tendinitis
  • Severe shoulder instability

Flexibility Needed

  • Full elbow flexion range of motion

Build Up First

  • Basic dumbbell curling competency
  • Ability to maintain a stable seated position

Also known as

Incline Hammer Curl, Alternating Incline Hammer Curl, Incline Bench Hammer Curl

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