Incline Dumbbell Bicep Curl
Arms hang behind torso, full stretch.
How to do it →Incline Dumbbell Bicep Curl vs Dumbbell Hammer Curl
Both train your biceps. Here's how they differ, and when to pick each one.
Dumbbell Hammer Curl
Thumbs up, curl towards the opposite shoulder, elbow pinned.
How to do it →Side by side
| Incline Dumbbell Bicep Curl | Dumbbell Hammer Curl | |
|---|---|---|
| Kit | Dumbbell | Dumbbell |
| Main muscles | Biceps | Brachialis, Biceps |
| Also works | Forearms | Forearms |
| Bench needed | Yes | No |
| One side at a time | Yes | Yes |
| Works at home | Gym only | Gym only |
| Starting load | Around 6 kg per hand | Around 8 kg per hand |
How each one feels
Incline Dumbbell Bicep Curl
- Curl up without moving your upper arms.
- Lower all the way to a full stretch.
Watch out for: Bringing elbows forward.
Dumbbell Hammer Curl
- Curl one dumbbell across your body towards the opposite shoulder.
- Keep your elbow pinned at your side.
- Lower slowly, then switch arms.
Watch out for: Swinging with your hips.
Incline Dumbbell Bicep Curl: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + Really focused on your biceps.
- − Needs a bench.
Dumbbell Hammer Curl: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + One side at a time helps even out imbalances.
- + Really focused on your brachialis.
- − Takes twice as long because you do each side.
- − Around 24 kg, body swing takes over from the arms.
- − Can be awkward if your wrist needs looking after.
Which should you pick?
- Pick Incline Dumbbell Bicep Curl if you've got the kit and want a move that's simple to load up week after week.
- Pick Dumbbell Hammer Curl if one side feels weaker than the other.
- Dumbbell Hammer Curl trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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