Incline Hammer Curl tutorial
The incline hammer curl uses a neutral grip with palms facing each other to train the biceps, brachialis and forearms. The incline bench stretches the muscle more at the bottom and prevents body swing.
How to perform
- Set the bench to about a 45 to 60 degree incline and sit back holding a dumbbell in each hand.
- Rest your back and head on the bench, letting your arms hang with palms facing each other.
- Keep your shoulders back and down and your elbows under your shoulders.
- Curl the dumbbells toward your shoulders without rotating your wrists.
- Pause briefly at the top and squeeze.
- Lower slowly to a full stretch of the arm and repeat.
Breathing: Exhale as you curl the dumbbells up and inhale as you lower them.
Key tips
- Pick a moderate weight so you can control the full range.
- You can curl both arms together or alternate them.
- Feel the stretch at the bottom without letting the shoulders roll forward.
Common mistakes
- Letting the shoulders and elbows move forward during the curl.
- Rotating the wrists and losing the hammer position.
- Shortening the range at the bottom.
Safety: If you have a shoulder injury or front-shoulder pain, raise the bench angle and use lighter weights.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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