Biceps exercise

Incline Hammer Curl

How to do the Incline Hammer Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Adjust a bench to an incline of 45–60 degrees. Grab a pair of dumbbells and sit with your back against the bench. Allow your arms to hang by your sides with your palms facing your legs. Maintain a neutral head and neck position. Rotate your shoulders outward to engage your lats.…
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Illustration showing the Incline Hammer Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Incline bench Incline bench Dumbbells Dumbbells
Technique

How to do the Incline Hammer Curl

  1. 1 Adjust a bench to an incline of 45–60 degrees. Grab a pair of dumbbells and sit with your back against the bench. Allow your arms to hang by your sides with your palms facing your legs. Maintain a neutral head and neck position.
  2. 2 Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable throughout the entire set. All repetitions should begin from this position.
  3. 3 While keeping your upper arms still, squeeze your biceps and begin to bend your elbows. Bend your elbows until your lower arms contact your upper arms. The dumbbells should finish close to your shoulders without contacting your shoulders.
  4. 4 Squeeze your biceps and pause at the top of the movement. While keeping your upper arms still, slowly straighten your elbows to return to the starting position.