Incline Dumbbell Hammer Curl — how to, muscles worked, alternatives

How to do the Incline Dumbbell Hammer Curl

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

Full technique — 6 steps

Set a bench to a moderate incline and sit back with your head and shoulders supported.
Let the dumbbells hang straight down with palms facing each other and elbows slightly behind your torso.
Keep your upper arms fixed against the bench angle and start with elbows fully extended.
Curl the dumbbells upward by bending your elbows, keeping your palms facing each other.
Raise until your forearms approach vertical and your biceps are fully shortened.
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

Compared with similar variants

	Incline Dumbbell Hammer Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Shoulder	low	—	—	—
Elbow	low	low	low	moderate
Equipment	Dumbbells, Adjustable bench	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Incline Dumbbell Hammer Curl Beginner
Harder Seated Zottman Curl Beginner
Harder Single Arm Dumbbell Zottman Preacher Curl Intermediate

Too hard for now? Start with the Alternating Machine Biceps Curl.

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.