10 Best Dumbbell Incline Hammer Curl Alternatives for Home & Gym

The Dumbbell Incline Hammer Curl is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Inner Biceps Curl, the Dumbbell Lying Supine Curl and the Lying High Bench Barbell Curl. Four harder versions, among them Incline Hammer Curls and the Dumbbell Lying Supine Biceps Curl, are listed below as progressions rather than swaps.

Dumbbell Incline Hammer CurlWatch the Dumbbell Incline Hammer Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Incline Hammer Curl

The steps for the Dumbbell Incline Hammer Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
  2. Keep your back against the bench and your feet flat on the floor.
  3. While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Incline Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Incline Inner Biceps CurlPlay demonstration

    1. Dumbbell Incline Inner Biceps Curl

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    1. Sit on an incline bench with a dumbbell in each hand, palms facing each other.
    2. Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Incline Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Incline Hammer Curl
    • Body position: lying on your back, the same as the Dumbbell Incline Hammer Curl
  2. Incline Hammer Curls

    Progression

    2. Incline Hammer Curls

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
    2. Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
    3. Continue to the top of the movement and pause, then slowly return to the start position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Incline Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Incline Hammer Curl
    • Body position: lying on your back, the same as the Dumbbell Incline Hammer Curl
  6. Lying High Bench Barbell Curl

    6. Lying High Bench Barbell Curl

    95% match

    Biceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    • Barbell
    How to perform it
    1. Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.
    2. While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second.
    3. As you inhale, slowly go back to the starting position. Tip: Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Incline Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Incline Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Incline Hammer Curl
    • Body position: lying on your back, the same as the Dumbbell Incline Hammer Curl

How to Choose the Right Dumbbell Incline Hammer Curl Substitute

Select a substitute based on equipment, pain tolerance, and the muscle you want to emphasize. If you target the brachialis and forearm thickness, favor neutral-grip or hammer-style moves and focus on full elbow flexion with the wrist neutral. If you want biceps peak, pick supinated or incline variations that increase long-head stretch; cue: retract the scapula and resist shoulder extension to isolate the elbow flexors. Also consider unilateral options for asymmetries and cable or band tension to maintain continuous loading during the eccentric.

Dumbbell Incline Hammer Curl FAQ

What muscles does Dumbbell Incline Hammer Curl work?

It primarily trains the biceps brachii (long head bias due to incline) and the brachialis, with secondary recruitment of the brachioradialis. Use a neutral grip and full elbow flexion to maximize brachialis activation while the incline angle increases stretch on the biceps long head.

Can I build muscle without doing Dumbbell Incline Hammer Curl?

Yes; you can achieve hypertrophy using other curls, neutral-grip movements, and pulling variations that provide progressive overload. Prioritize full range of motion, controlled eccentrics (2–4 seconds), and keep the elbow stable to consistently stimulate the biceps and brachialis.

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