Dumbbell Incline Hammer Curl
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
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Brachialis
Forearms
7/10Flexors, Extensors
Shoulders
3/10Anterior 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).
- Maintain the neutral grip and keep your upper arm stationary against the bench.
- Flex your elbow to curl one dumbbell smoothly toward your shoulder.
- Squeeze the bicep and forearm muscles at the peak contraction.
- Slowly lower the dumbbell back down, controlling the full descent.
- Repeat the motion immediately with the opposite arm.
- 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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