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Dumbbell Incline Hammer Curl
A neutral-grip incline curl that biases the brachialis and brachioradialis while keeping the long head of the biceps under stretch from the reclined position.
ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-incline-hammer-curl
Demonstration coming soon
Primary
BrachialisBrachioradialis
Secondary
Biceps brachiiAnterior deltoidsForearm flexors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Set an incline bench to roughly 45 to 60 degrees.
- 02Sit back with head and upper back on the pad.
- 03Let both arms hang straight down with palms facing each other.
- 04Keep the shoulders pulled back and down.
Execution
- 01Curl both dumbbells up keeping the thumbs-up neutral grip throughout.
- 02Drive the movement from the elbow with the upper arms hanging vertical.
- 03Squeeze at the top with the dumbbells near shoulder height.
- 04Lower slowly to a full stretch at the bottom.
Checkpoints
- -Palms stay facing each other the entire rep.
- -Elbows stay behind the torso line, not drifting forward.
- -Wrists stay straight, not curling in at the top.
- -Torso stays on the pad without shrugging.
Common mistakes
- -Rotating the palms up and turning it into a regular incline curl.
- -Swinging the dumbbells with shoulder momentum.
- -Cutting the eccentric short instead of lowering to full extension.
- -Letting the elbows flare wide off the body line.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps.
- -The neutral grip usually handles more load than the supinated incline curl.
- -Good pairing with a supinated curl in the same session to cover both grips.
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