Dumbbell Incline Hammer Curl
Seated incline dumbbell curl with neutral grip that targets brachialis, biceps long head, and forearms to build arm thickness and strength; provides greater stretch for hypertrophy.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps, Forearms
Secondary Muscles
Biceps, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
8/10Long Head, Brachialis
Forearms
8/10Flexors
Biceps
5/10Short Head
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 45-60 degrees. Sit with back against pad, feet flat on floor, holding dumbbells in neutral grip with arms fully extended and hanging down.
- Keep upper arms stationary and elbows tucked.
- Exhale and curl dumbbells toward shoulders by flexing elbows.
- Squeeze biceps and forearms at the top.
- Inhale and lower dumbbells slowly to full arm extension.
- Pause briefly at bottom before next rep.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Maintain neutral grip
- Squeeze at top
- Control descent
- Full stretch bottom
Breathing
Inhale during the lowering phase and exhale as you curl the weights up. Brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until arms are fully extended with shoulders relaxed; curl until dumbbells reach shoulder level without shoulder elevation.
Safety
Safety Notes
- Select weight allowing full control
- Avoid using back to lift
- Keep incline 45-60 degrees to prevent tendon strain
- Stop if sharp elbow or shoulder pain occurs
Spotting
Spotting not typically required; assist by stabilizing arms if needed for heavy sets.
Common Mistakes
- Swinging body for momentum
- Flaring elbows outward
- Incomplete stretch at bottom
- Gripping too tightly causing wrist strain
When to Avoid
- Acute elbow tendonitis
- Biceps strain
- Shoulder impingement
Flexibility Needed
- Shoulder flexion for arm hang
- Elbow extension full range
Build Up First
- Basic dumbbell curl form
- Neutral grip comfort
Also known as
Incline Hammer Curl, Incline Dumbbell Hammer Curl, Seated Incline Hammer Curl
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