Incline Hammer Curls

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

Incline Hammer Curls Instruction

  • Set a bench to a 45-degree incline.
  • Sit back on the bench with your back flat and hold a pair of DB's.
  • Arms are fully extended with a slight flex in the elbows, this is your starting position.
  • Hands are in a neutral position.
  • Curl the weight up with the biceps and forearms controlling the movement.
    • At the top, your thumbs are pointed to you. 
  • After a brief pause, lower to the starting position.
  • The eccentric portion is just as important as the concentric with arm development.


  • The muscle used first will be used the most. Momentum will negate the movement.
  • Refrain from “swinging” the weight up.
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