# Incline Dumbbell Hammer Curl

A seated dumbbell curl on an incline bench with palms facing each other. The incline starts the biceps in a lengthened position, and the neutral grip adds forearm work.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-incline-hammer-simultaneous-curl/video/male.mp4
- HTML: https://seto.fit/exercises/incline-dumbbell-hammer-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 7/10
- Front delts: 3/10

## How to do the Incline Dumbbell Hammer Curl

1. Sit on an inclined bench, ensuring your back and shoulders are supported.
2. Let dumbbells hang with palms facing each other, elbows slightly behind your torso.
3. Pull the weights up toward your shoulders, palms still facing each other.
4. Lower the weights slowly back to the starting position, arms fully extended.

### Full technique — 6 steps

1. Set a bench to a moderate incline and sit back with your head and shoulders supported.
2. Let the dumbbells hang straight down with palms facing each other and elbows slightly behind your torso.
3. Keep your upper arms fixed against the bench angle and start with elbows fully extended.
4. Curl the dumbbells upward by bending your elbows, keeping your palms facing each other.
5. Raise until your forearms approach vertical and your biceps are fully shortened.
6. Lower the dumbbells back along the same path until your elbows reach full extension again.

## Common mistakes

- Elbows sliding forward during curl
- Cutting off the bottom range
- Swinging dumbbells off the bench
- Shoulders rolling forward at top
- Turning the palms up

## Form cues

- Let arms hang fully
- Keep a neutral grip
- Keep shoulders back
- Keep upper arms still
- Reach full elbow extension

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 45 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Hammer Spider Curl](https://seto.fit/exercises/resistance-band-hammer-spider-curl/), [Resistance Band Hammer Curl](https://seto.fit/exercises/resistance-band-hammer-curl/)
- **Barbell**: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/), [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-curl/), [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Incline Dumbbell Hammer Curl — Beginner**
- Harder: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate

## Quick answers

### What muscles does the Incline Dumbbell Hammer Curl work?

Primary: Biceps 9/10, Forearms 7/10. Also works: Front delts 3/10.

### Which joints does the Incline Dumbbell Hammer Curl load?

Shoulder: low, Elbow: low, Wrist: low.

### When should I do the Incline Dumbbell Hammer Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Incline Dumbbell Hammer Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Incline Dumbbell Hammer Curl?

Resistance bands: Resistance Band Hammer Spider Curl, Resistance Band Hammer Curl. Barbell: Bent Over Barbell Curl, Single Arm Barbell Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl.

### What is an easier version of the Incline Dumbbell Hammer Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Incline Dumbbell Hammer Curl?

Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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