Scan to open on your phonegymvim.app/exercises/dumbbell-incline-hammer-curl

Dumbbell Incline Hammer Curl 9s · no sound

Dumbbell Incline Hammer Curl

A neutral-grip curl done seated on an incline bench — combines the hammer grip with a deep biceps stretch for arm thickness.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
Share

How to do it

  1. Set a bench to about a 60 degree incline and sit back with a dumbbell hanging from each hand.
  2. Let the arms fully extend straight down, palms facing each other, with the shoulder blades pinned to the bench.
  3. Keep the elbows pinned at your sides and resist any urge to swing them forward as you curl.
  4. Curl both dumbbells up by bending only at the elbow, palms staying in the neutral hammer position.
  5. Stop the curl just before the elbows travel forward, squeezing hard for a brief pause at the top.
  6. Lower the dumbbells under control over 2 to 3 seconds back to the fully stretched start position.

Common mistakes

  • Letting the elbows drift forward at the top, which removes the brachialis stretch the lift is designed for.
  • Rolling the shoulders forward off the bench, swapping arm work for front-shoulder strain.
  • Rushing the lower portion and dropping out of the stretched bottom where the growth happens.
  • Loading too heavy, which forces a swinging cheat rep and ruins the isolation.

Muscles worked

Primary
Biceps

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Similar exercises

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell Dumbbell Concentration Curl Beginner Dumbbell Concentration Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell

Good to know

What muscles does the Dumbbell Incline Hammer Curl work?
Mainly the biceps.
What equipment do you need for the Dumbbell Incline Hammer Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Dumbbell Incline Hammer Curl good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod