Incline Dumbbell Hammer Curl – Low Incline

Learn how to do Incline Dumbbell Hammer Curl – Low Incline with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Biceps Forearms DumbbellsBench

Incline Dumbbell Hammer Curl – Low Incline is a Dumbbells/Bench exercise that primarily targets the Biceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Incline Dumbbell Hammer Curl – Low Incline

A hammer grip biceps curl performed seated on a low-incline bench, keeping the palms facing each other throughout the movement.


Instructions:


  • Sit on a low-incline bench with a dumbbell in each hand, palms facing each other (neutral grip).

  • Keep your back supported and arms fully extended at your sides.

  • Curl the dumbbells upward while maintaining the hammer grip.

  • Squeeze the biceps at the top of the movement.

  • Lower the weights slowly to the starting position.


Common mistakes:


  • Using body momentum or swinging the weights.

  • Dropping the dumbbells too quickly without control.

  • Not keeping the elbows fixed close to the torso.

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Muscles & equipment

Primary muscleBicepsSecondary muscleForearms
EquipmentDumbbells
EquipmentFlat Bench

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Incline Dumbbell Hammer Curl – Low Incline

Type
Dumbbells exercise
Primary muscle
Biceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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FAQ: Incline Dumbbell Hammer Curl – Low Incline

What muscles does Incline Dumbbell Hammer Curl – Low Incline work?

Incline Dumbbell Hammer Curl – Low Incline primarily targets the Biceps, with secondary engagement of the Forearms.

How do you do Incline Dumbbell Hammer Curl – Low Incline correctly?

A hammer grip biceps curl performed seated on a low-incline bench, keeping the palms facing each other throughout the movement. Instructions: Sit on a...

Is Incline Dumbbell Hammer Curl – Low Incline good for beginners?

Incline Dumbbell Hammer Curl – Low Incline has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Incline Dumbbell Hammer Curl – Low Incline?

Incline Dumbbell Hammer Curl – Low Incline requires: Dumbbells, Bench.

What are the benefits of Incline Dumbbell Hammer Curl – Low Incline?

Incline Dumbbell Hammer Curl – Low Incline strengthens the Biceps, engages the Forearms, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Incline Dumbbell Hammer Curl – Low Incline?

Similar exercises to Incline Dumbbell Hammer Curl – Low Incline include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, Concentration Curl – Dumbbell, Dumbbell Biceps Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Incline Dumbbell Hammer Curl – Low Incline better than Alternating Dumbbell Curl?

Both Incline Dumbbell Hammer Curl – Low Incline and Alternating Dumbbell Curl target the Biceps. Incline Dumbbell Hammer Curl – Low Incline uses Dumbbells, Bench, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Dumbbell Curl
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Dumbbell Hammer Curl
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  • Dumbbells

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