Incline Dumbbell Hammer Curl

Biceps, ForearmsDumbbell

An isolation dumbbell exercise performed on an incline bench to target the biceps and forearms. Leaning back extends the range of motion and creates an extra stretch at the bottom of the movement.

How to do it

1Set an incline bench to 45–60 degrees and sit back with your spine flat against the pad.

2Hold dumbbells with a neutral grip (palms facing each other) and let your arms hang straight down.

3Lock your elbows in position and curl the dumbbells up toward your shoulders.

4Pause briefly at the top to squeeze your biceps and forearms.

5Lower the weights back down under smooth control to full arm extension.

Common mistakes

Lifting your back or shoulders off the bench, which cheats the movement using momentum.

Driving your elbows forward during the curl, shifting tension to the front delts.

Rotating your wrists during the rep, altering the targeted muscle recruitment.

Breathing

Exhale as you curl the weights up, and inhale as you lower them back to the start.

Make it harder or easier

To make it easier, use lighter dumbbells. To make it harder, perform alternating single-arm reps with a hold at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.