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

Biceps

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 sitting 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 an neutral grip, palms facing in towards your body.
  4. Take up the slack in your arms by slightly bending them, as this will put tension on the biceps. This is the starting position for the exercise.
  5. Keeping 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.

​Exercise Tips:

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

Would this work alternating?

mnsjason
Posted on: Wed, 03/20/2013 - 17:19

Sure thing.

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