Dumbbell Incline Hammer Curl
Description
The dumbbell incline hammer curl combines two of the best techniques for arm growth: the loaded stretch of the incline angle and the neutral grip of the hammer curl. Performed seated on an incline bench with palms facing each other throughout, it is one of the most effective exercises for building the brachialis and brachioradialis under deep stretch.
Muscle Group
Equipment Required
Dumbbell Incline Hammer Curl Instructions
- Set an adjustable bench to roughly 45 to 60 degrees. Sit back with a dumbbell in each hand.
- Let your arms hang straight down at your sides with palms facing each other (neutral/hammer grip).
- Pull your shoulders back into the bench. Pin your elbows against your sides.
- Curl both dumbbells up by bending only at the elbows. Keep your wrists in the neutral position the entire time.
- Continue until the dumbbells reach shoulder height. Squeeze hard for one second at the top.
- Lower the dumbbells under control over two to three seconds, maintaining the neutral grip.
- Allow your arms to fully extend at the bottom — feel the deep stretch in your brachialis and outer biceps.
- Repeat for the desired number of reps.
Dumbbell Incline Hammer Curl Form & Visual
Dumbbell Incline Hammer Curl Benefits
- Combines deep loaded stretch with the brachialis-biased neutral grip
- Excellent for building visible arm thickness
- Easier on the wrists than supinated incline curls
- Strict bench-supported position prevents body english
- Builds the brachioradialis (forearm) heavily
- Works the long head of the biceps under stretch
Dumbbell Incline Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii (long head, under stretch)
- Forearm flexors
- Anterior deltoid (minor stabilizer)
Dumbbell Incline Hammer Curl Variations & Alternatives
- Dumbbell Incline Curl (supinated)
- Dumbbell Hammer Curl (standing)
- Dumbbell Cross Body Hammer Curl
- Prone Incline Curl
- Alternating Incline Hammer Curl
- Pause Incline Hammer Curl
- Tempo Incline Hammer Curl
