Incline Hammer Curl (Dumbbell)

Lie on an incline bench. Curl dumbbells with palms facing each other. The angle increases the stretch on the biceps.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer bicep / brachialis

forearm flexors

What you need and how to position yourself before starting.

dumbbelladjustable bench

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the bench to an incline position, typically between 30 to 45 degrees.
- Sit on the bench with your back against it, holding a dumbbell in each hand at your sides.
Step 2Position Your Arms
- Ensure your arms are fully extended down towards the floor, palms facing each other.
- Keep your elbows close to your body and your shoulders relaxed.
Step 3Engage Your Core
- Sit up straight and engage your core muscles to maintain stability throughout the exercise.
- Keep your feet flat on the ground for better balance.
Step 4Curl the Dumbbells
- Bend your elbows to lift the dumbbells towards your shoulders while keeping your palms facing each other.
- Focus on using your biceps to lift the weights, avoiding any swinging motion.
Step 5Squeeze at the Top
- At the top of the curl, squeeze your biceps for a moment to maximize the contraction.
- Ensure your elbows remain stationary and close to your body.
Step 6Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Control the movement to maintain tension in your biceps.
Step 7Repeat
- Repeat the curl for the desired number of repetitions, maintaining proper form throughout.
- Focus on a smooth and controlled motion for each rep.
Step 8Finish the Exercise
- After completing your reps, carefully place the dumbbells down on the floor or a rack.
- Sit up straight and take a moment to recover before moving on to your next exercise.