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Incline Hammer Curl
PullIsolationDumbbellsBeginner
Muscles worked
Front
Biceps
Instructions
- 1Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
- 2Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
- 3Continue to the top of the movement and pause, then slowly return to the start position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Hammer Curl
The incline hammer curl positions the arm in slight extension behind the torso thanks to the incline bench, increasing the stretch on the biceps and brachialis at the bottom compared to the classic standing version. This increased range makes it an excellent exercise for building strength and size throughout the muscle's full length.
check_circleBenefits
- check_circleIncreased biceps stretch at the bottom
- check_circleGreater range of motion than the standing version
- check_circleGood exercise for developing muscle length
lightbulbExecution tips
- lightbulbLet the arm hang completely at the bottom
- lightbulbKeep the upper arm immobile throughout
- lightbulbControl the descent well to benefit from the stretch
warningCommon mistakes
- warningUpper arm moving during the curl
- warningCut-short range at the bottom
- warningToo much load that breaks technique
helpFrequently asked questions
Why use an incline bench for this exercise?expand_more
The incline increases the muscle's stretch at the bottom, which can stimulate more growth.
What bench angle should I choose?expand_more
Between 45 and 60 degrees works well for most trainees.
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