Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl is a fantastic exercise for targeting your biceps and forearms. It is a variation of the traditional dumbbell curl that provides a unique stimulus to your muscles. This exercise primarily emphasizes the long head of the biceps and also engages the brachialis muscle, helping to build overall arm strength and definition. The incline position involves setting up an adjustable bench at a 45-degree angle. Grab a pair of dumbbells and lie back on the bench with your feet planted firmly on the floor. Begin the exercise by letting your arms hang straight down with the dumbbells in each hand, palms facing your torso. This initial position is what distinguishes the hammer curl from other bicep exercises. To execute the dumbbell incline hammer curl, slowly lift the dumbbells upwards while keeping your elbows close to your body and your palms facing each other throughout the movement. Squeeze your biceps at the top of the curl, and then gradually lower the weights back down to the starting position. It's crucial to perform the exercise in a controlled manner, focusing on the mind-muscle connection with each repetition. Incorporating the dumbbell incline hammer curl into your workout routine can help you develop well-rounded and defined biceps, fostering both strength and aesthetics. As with any exercise, proper form and technique are crucial to maximize results while minimizing the risk of injury. Remember to start with a weight that allows for proper form and gradually increase the resistance as you become more comfortable with the movement.


  • Begin by sitting on an incline bench with a dumbbell in each hand, palms facing your body, and arms fully extended.
  • Position your upper arms perpendicular to your torso and keep them stationary throughout the exercise.
  • Exhale and slowly curl the weights as you rotate your wrists so that the palms of your hands are facing your shoulders.
  • Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale and slowly begin to lower the dumbbells back to the starting position, allowing your arms to fully extend.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Use proper form and technique to target the biceps effectively.
  • Incorporate a full range of motion by fully extending and flexing the elbows.
  • Choose an appropriate weight that challenges your muscles without sacrificing form.
  • Engage your core and maintain a stable posture throughout the exercise.
  • Focus on the mind-muscle connection to maximize the bicep contraction.
  • Vary your grip width to target different areas of the biceps.
  • Perform the exercise in a slow and controlled manner for optimal muscle activation.
  • Consider alternating the dumbbell curls to work each arm independently.
  • Gradually increase the weight as your strength improves to continue progressing.
  • Combine the dumbbell incline hammer curl with other bicep and arm exercises for a well-rounded workout.


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