Incline Hammer Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Incline Hammer Curls Instructions

  • Set an incline bench to about 45 degrees. Place the back of your upper arm against the padding. Support yourself with the unoccupied arm by holding the bench.
  • Fully extend your arm to where the dumbbell is just a couple of inches away from touching the bench and your palm facing inward.
  • Maintain the neutral hand position, curl the dumbbells up through a full range-of-motion. Your forearms are strongly activated in this curl variation.
  • Thumbs are always pointed to you during the movement.
  • Lower the weight back down slowly, without letting it touch the bench.
  • The eccentric portion is just as important as the concentric.


  • Your upper arms and body should remain fixed for the whole exercise. Only your forearms should move.
  • The muscle used first will be used the most. Momentum will negate the movement.
  • The purpose of the bench is to isolate the bicep and forearm, negating momentum or other musculature.
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