Exercise guide
Dumbbell Incline Hammer Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
This variation places the biceps in a significant stretch to target the long head, while the neutral hammer grip shifts focus toward the brachialis and brachioradialis for increased arm thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to an incline of 45 to 60 degrees.
- Sit back on the bench with your feet flat on the floor and your back and head firmly against the pad.
- Hold a dumbbell in each hand with a neutral grip (palms facing your torso) and let your arms hang straight down toward the floor.
How to do it
- Exhale as you curl the weights toward your shoulders while keeping your palms facing each other throughout the movement.
- Keep your upper arms stationary and perpendicular to the floor, ensuring your elbows do not drift forward.
- Squeeze your biceps at the top of the movement for a brief pause.
- Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms to feel a stretch in the biceps.
Form checklist
- Keep elbows pinned back and stationary throughout the entire set.
- Maintain a neutral grip with palms facing each other at all times.
- Keep your back and head in contact with the bench to prevent using momentum.
- Ensure a full range of motion by fully extending the arms at the bottom.
Pro tips
- Focus on the deep stretch at the bottom of the rep to maximize recruitment of the long head of the biceps.
- Imagine 'pinning' your elbows to an imaginary point behind the bench to ensure the movement is pure elbow flexion.
Make it harder
- Perform the eccentric (lowering) phase over a 3-4 second count to increase time under tension.
- Add a 2-second isometric hold at the midpoint of the rep where the tension is highest.
Frequently asked
- What muscles does the dumbbell incline hammer curl work?
- The dumbbell incline hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell incline hammer curl?
- The dumbbell incline hammer curl uses dumbbell.
- Is the dumbbell incline hammer curl good for beginners?
- Yes. The dumbbell incline hammer curl is a beginner-friendly movement and a strong foundation to build on.