Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Incline Hammer Curl Instructions

  1. Set up for the incline hammer curl by setting the bench at a 30-45 degree incline and setting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
  2. Sit on the bench, pick up the dumbbells, and lay back with your back flat on the padding.
  3. You should be holding the dumbbells with a neutral grip, palms facing toward your body.
  4. Take up the slack in your arms by slightly bending them - this will put tension on the biceps. This is the starting position for the exercise.
  5. With your elbows fixed, slowly curl the dumbbells up as far as possible.
  6. Squeeze the biceps at the top of the movement, and then slowly lower the weights back to the starting position.
  7. Repeat for desired reps.

Incline Hammer Curl Tips

  • Your elbows should not move throughout the movement. Only your forearms should be moving.
  • Keep the rep timing slow and control the dumbbells on the way down.
Posted on: Sat, 03/16/2013 - 12:38

Would this work alternating?

M&S Team Badge
Posted on: Wed, 03/20/2013 - 17:19

Sure thing.