Incline Dumbbell Curl vs Hammer Curl (Is One Better?)

In the weight room, there are countless exercises that can help strengthen and grow the muscles of the arms. Among the most popular are the Incline Dumbbell Curl and the Hammer Curl and both are great options for hitting the biceps at the end of a workout.

But what sets these exercises apart, and which one should you be doing in your workouts?

In this article, I will explore the similarities and differences between Incline Dumbbell Curls and Hammer Curls. I’ll break down the mechanics of each exercise, discuss the muscles they work, and explore the benefits and drawbacks of each.

In just a few minutes, you should have a good idea of which (or both) of these exercises should be in your strength program.

Incline Dumbbell Curl

Equipment Needed

• Adjustable Bench
• Dumbbells

Instructions

• Set up an adjustable bench to roughly 45 degrees.
• Start in a seated position, knees bent with feet flat on the ground about hip-width apart.
• Hold one dumbbell in each hand and lay back on the bench, lowering the arms down to the sides.
• You can start with palms facing forward or facing in toward the body.
• Now, curl both dumbbells up to shoulder level by flexing the biceps hard. Palms should finish up, facing the shoulder.
• Squeeze the biceps at the top of the rep and then lower back down to the starting position.

Coaching Points

The biggest mistake I see with Incline Dumbbell Curls is swinging the dumbbells at the bottom of the rep. Lower the weights down under control and do not swing them at the bottom.

Benefits of Incline Dumbbell Curls

In general, Incline Dumbbell Curls share most of the same benefits as other bicep curl movements. They will help improve strength and develop size in the biceps (most specifically the biceps brachii).

Specifically, when it comes to Incline Dumbbell Curls, they are one of the best exercises for getting a full stretch of the biceps at the bottom of each rep because of the angle at which you sit.

Don’t have an incline bench? Here are 11 Incline Dumbbell Curl alternatives you may be able to try instead (Hint: Hammer Curls is one of them)

Hammer Curls

Equipment Needed

• Dumbbells

Instructions

• Start standing with feet flat on the ground about hip-width apart, knees slightly bent.
• Hold one dumbbell in each hand and stand tall with good posture.
• Start with palms facing in toward the body.
• Now, curl both dumbbells up to shoulder level by flexing the biceps. Palms should finish still facing one another. Do not rotate the palm up.
• Squeeze the biceps at the top of the rep and then lower back down to the starting position.

Coaching Points

The biggest mistake I see with Hammer Curls is swinging the dumbbells at the bottom of the rep. Lower the weights down under control and do not swing them at the bottom.

The other mistake I see usually comes when an athlete is trying to use too much weight. Instead of keeping the elbow in place at their side, they allow the elbow to drift back behind the torso which turns the movement into more of a row than a curl.

Benefits

Some potential benefits of hammer curls include increased strength and size in the biceps and forearms, improved grip strength, and enhanced upper-body muscular balance and symmetry.

Additionally, hammer curls can help to prevent common issues such as elbow pain and wrist strain that can arise from performing traditional bicep curls with a supinated (underhand) grip.

Incline Dumbbell Curls vs Hammer Curls: Which is Better?

Now, let’s take a side-by-side comparison and discuss if one of these bicep curls is better than the other for some common lifting goals.

Better For Developing Size and Strength: Toss Up

Both exercises are great options for working the biceps at the end of a workout. Saying that either Incline Dumbbell Curls or Hammer Curls are better than the other for improving strength and muscle mass would really be splitting hairs.

The biggest difference really comes down to if you’re trying to target a specific muscle.

Incline Dumbbell Curls are an excellent curl option for targeting the Biceps Brachii whereas Hammer Curls might be the best exercise you can do to target the Brachioradialis.

My suggestion would be to figure out how to incorporate both curl variations into your strength training plan. Both exercises complement each other and utilizing both can also add some variety to workouts and help keep them from getting stale.

Better For Beginners: Toss Up

When I’m programming for beginners, I want to choose exercises that check three boxes – safe, easy to learn and easy to execute. In my opinion, both of these exercises check all three boxes.

Just remember that no matter what exercise you choose, always start light and focus on technique first. Once your technique is sound, then you can gradually start to increase the weight as your strength allows.

Final Thoughts

I’ve just spent the last section of this article comparing which is better – Incline Dumbbell Curls or Hammer Curls. However, the truth is, there is no reason you shouldn’t have both exercises in your strength training program.

Both are excellent exercises for developing strong biceps and forearms. Incorporating both exercises into your training program can also add variety and keep your workouts fresh.

So, my suggestion would be instead of trying to decide between the two exercises, figure out how you can utilize both Incline Dumbbell Curls and Hammer Curls in your training plan.

More Links and Info

Check out more head-to-head comparisons of popular curl exercises:

Barbell Curls vs Dumbbell Curls

Zottman Curls vs Reverse Curls

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