Incline Hammer Curls

DumbbellIntermediateIsolation
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Quick answer

Incline Hammer Curls is an intermediate isolation dumbbell exercise that mainly works the biceps, with the forearms assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Incline Hammer Curls

  1. 1

    Set up an incline bench at a 45 degree angle. Sit down then lie on the padding with a dumbbell in each arm and palms facing towards the direction of the bench. This is your starting position.

  2. 2

    Keeping your elbows fixed, slowly curl up the dumbbells.

  3. 3

    Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.

Form cues

  • Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
  • Perform the reps slowly and in a controlled manner.
  • Remember to keep your elbows stationary.

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