Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Curl


This exercise involves using dumbbells to perform a hammer curl while lying on an incline bench. It primarily targets the biceps and forearms.

Muscle Group

Equipment Required

Dumbbell Incline Hammer Curl Instructions

  1. Start by sitting on an incline bench with a dumbbell in each hand.
  2. Place your feet firmly on the ground and keep your back straight against the bench.
  3. Hold the dumbbells with your palms facing each other and your elbows close to your sides.
  4. Slowly curl the dumbbells up towards your shoulders, keeping your elbows stationary.
  5. Pause at the top of the movement and squeeze your biceps.
  6. Lower the dumbbells back down to the starting position in a controlled manner.
  7. Repeat for the desired number of repetitions.

Dumbbell Incline Hammer Curl Form & Visual

Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Curl Benefits

  • Targets the biceps brachii muscle, which is responsible for flexing the elbow joint and rotating the forearm
  • Engages the brachialis muscle, which lies underneath the biceps and helps to flex the elbow
  • Activates the anterior deltoid muscle, which assists in shoulder flexion
  • Improves grip strength and forearm stability
  • Allows for a greater range of motion compared to traditional bicep curls
  • Can be performed with a variety of weights and equipment, making it accessible for individuals of different fitness levels

Dumbbell Incline Hammer Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Dumbbell Incline Hammer Curl Variations & Alternatives