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Biceps · Intermediate

Dumbbell Incline Hammer Curls

Bilateral neutral-grip curls from an incline bench, loading the biceps, brachialis, and forearms with the upper arms held behind the torso.

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Dumbbell Incline Hammer Curls demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit back on an incline bench with a dumbbell in each hand, palms facing inward, and arms hanging fully extended.
  2. 02Keep your shoulders supported against the bench and your wrists neutral throughout the set.
  3. 03Curl both dumbbells toward your shoulders without rotating your palms or moving your upper arms forward.
  4. 04Pause briefly at the top while maintaining the neutral hammer grip.
  5. 05Lower the weights slowly to full extension and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationIncline Dumbbell CurlRelated variationBarbell Biceps CurlRelated variationDumbbell Incline Alternating Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBayesian Cable CurlComparable substituteCable Two Arm Curl on Incline BenchComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable Row

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