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Dumbbell Single Arm Braced Incline Hammer Curl
A unilateral dumbbell bicep curl performed on an incline bench with the elbow braced, using a neutral grip to target the biceps and forearms for focused isolation and hypertrophy.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Accessory Muscles
Shoulders
Popularity Score
6
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
10/10Long Head, Brachialis
Forearms
6/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Rest briefly between sets, especially if performing supersets.
How to Perform
Set an adjustable bench to a 45-60 degree incline. Sit sideways, bracing the back of your working arm (triceps) against the bench edge. Hold a dumbbell with a neutral (hammer) grip.
- Begin with the arm fully extended, palm facing inward towards your body.
- Curl the dumbbell upward by flexing your elbow until the bicep is fully contracted.
- Squeeze the bicep forcefully at the top position.
- Slowly lower the dumbbell, resisting the weight back to the full starting extension.
- Complete all desired repetitions on one side before switching arms.
Coaching Tips
Form Cues
- Arm glued to bench.
- Squeeze hard at top.
- Full stretch at bottom.
- Control the descent.
- Maintain hammer grip.
Breathing
Inhale while slowly lowering the weight; exhale forcefully as you curl the weight toward your shoulder.
Tempo
3-0-1
Range of Motion
Curl the dumbbell from a fully extended arm position to maximum elbow flexion without lifting the bracing arm off the bench.
Safety
Safety Notes
- Avoid shrugging the shoulder during the curl.
- Do not use weights that compromise the strict bracing position.
Spotting
Not recommended; this is an isolation movement. Decrease the weight if you cannot maintain strict form.
Common Mistakes
- Using momentum or swinging the body to lift the weight.
- Lifting the bracing arm off the bench for stability.
- Allowing the wrist to excessively flex or extend.
When to Avoid
- Acute elbow or wrist pain.
- Shoulder instability when holding the extended position.
Flexibility Needed
- Full elbow extension.
Build Up First
- Basic dumbbell curl competency.
Also known as
Incline Bench Hammer Curl, Single Arm Incline Curl, Supported Hammer Bicep Curl
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