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Last updated February 2, 2026
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bicepsforearmstriceps
Incline Hammer Curl - Reverse (Dumbbell)
Lean back on an incline bench. Curl the weights with palms facing down to target your forearms. Keep your upper arms completely still.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
forearm extensors
Secondary
outer bicep / brachialis
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbelladjustable bench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the incline bench to a 30 to 45-degree angle.
- Sit on the bench with your back against it, holding a dumbbell in each hand at your sides.
- Step 2Position Your Arms
- Rest your arms against the bench, allowing them to hang down straight.
- Keep your palms facing each other, which is the neutral grip for the hammer curl.
- Step 3Engage Your Core
- Sit up straight and engage your core muscles to stabilize your body.
- Ensure your feet are flat on the floor for better stability.
- Step 4Curl the Dumbbells
- Bend your elbows to lift the dumbbells towards your shoulders, keeping your upper arms stationary.
- Focus on squeezing your biceps at the top of the movement.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Maintain control throughout the movement to avoid swinging the weights.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each curl.
- Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells on the floor or a rack.
- Sit up straight for a moment to regain your balance before standing.