10 Best Dumbbell Incline Hammer Curl Alternatives for Home & Gym

Original Exercise: Dumbbell Incline Hammer Curl

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.

Ranked Dumbbell Incline Hammer Curl Alternatives

Best Match

1. Incline Hammer Curls

99.2% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

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.

2. Dumbbell Incline Inner Biceps Curl

96% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

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.

3. Dumbbell Lying Supine Biceps Curl

96% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

1. Lie flat on a bench with your back and head supported, and your feet flat on the ground.
2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
3. 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.

4. Dumbbell Lying Supine Curl

96% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the dumbbells back to the starting position.

5. Dumbbell Lying Wide Curl

96% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

1. Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the dumbbells back to the starting position.

6. Lying High Bench Barbell Curl

95.4% Match

Biceps Barbell Intermediate Isolation

How to perform this exercise

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.

7. Incline Dumbbell Curl

93.9% Match

Biceps Dumbbell Intermediate Isolation

How to perform this exercise

1. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
2. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
4. Repeat for the recommended amount of repetitions.

8. Dumbbell Seated Hammer Curl

92% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the dumbbells back to the starting position.

9. Dumbbell Seated Neutral Wrist Curl

92% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.
2. Rest your forearms on your thighs, allowing the dumbbells to hang down.
3. Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.
4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.

10. Hammer Curls

92% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
5. Repeat for the recommended amount of repetitions.

Why You Might Need a Dumbbell Incline Hammer Curl Alternative

You might substitute the dumbbell incline hammer curl because you lack an adjustable incline bench, have wrist or shoulder pain, or need more load progression. Tendinopathy often requires reduced supination and shortened ROM, so choosing neutral-grip moves lowers supination torque and stress on the distal biceps. Substitutes also let you bias the brachialis or biceps long head by altering torso angle, grip, and elbow position. For example, a neutral-grip cable curl reduces peak shear while maintaining continuous tension; cue: keep your elbow pinned and wrists neutral to maximize brachialis activation.

How to Choose the Right 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.

Frequently Asked Questions

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