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All exercises

Dumbbell incline hammer curl

Intermediate

Dumbbell incline hammer curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
  2. 2Keep your back against the bench and your feet flat on the floor.
  3. 3While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. 4Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell prone incline curlBarbell
  • Olympic barbell hammer curlBarbell
  • Barbell drag curlBarbell
  • Dumbbell prone incline hammer curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever hammer grip preacher curlMachine
  • Dumbbell alternate biceps curlDumbbell

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell incline hammer curl

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