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 Bodyweight Side Lying Biceps Curl and the Biceps Leg Concentration Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer CurlPlay demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Dumbbell Incline Hammer Curl
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Side Lying Biceps CurlPlay demonstration

    1. Bodyweight Side Lying Biceps Curl

    77% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want to work the biceps one side at a time.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not free weights
  2. Biceps Leg Concentration CurlPlay demonstration

    2. Biceps Leg Concentration Curl

    70% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  3. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    3. Bodyweight Kneeling Triceps Extension

    45% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Incline Hammer Curl
  4. Elbow Lift - Reverse Push-upPlay demonstration

    4. Elbow Lift - Reverse Push-up

    42% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Dumbbell Incline Hammer Curl
  5. HyperextensionPlay demonstration

    5. Hyperextension

    41% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the biceps.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Hyperextension (On Bench)Play demonstration

    6. Hyperextension (On Bench)

    41% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Decline Sit-upPlay demonstration

    7. Decline Sit-up

    39% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the biceps.

    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Dumbbell Incline Hammer Curl
  8. Inverted Row With StrapsPlay demonstration

    8. Inverted Row With Straps

    37% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Incline Hammer Curl
  9. Bodyweight Standing Row (With Towel)Play demonstration

    9. Bodyweight Standing Row (With Towel)

    36% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Incline Hammer Curl
  10. Bench Hip ExtensionPlay demonstration

    10. Bench Hip Extension

    35% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not biceps
    • Equipment: bodyweight only, not free weights
    • 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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