Incline Hammer Curl exercise is an effective exercise for developing the biceps and the brachialis which is the muscle at the top of the forearm.

Incline Hammer Curls is a stricter version of the traditional Hammer Curl because it takes away the lower body from the exercise.

This exercise will help you develop grip strength as well.

Incline Hammer Curls Exercise How To

  • Set an incline bench at an angle of 45 degrees. Grab a pair of dumbbells and place them alongside your body with palms facing each other.
  • Dumbbells should be in line with your wrist, elbows and shoulders.
  • Keep your knees at a 90 degree angle, arch your lower back, square out your shoulders and push your chest out. Keep a slight bend in your elbows.
  • Tighten your core, take a deep breath then exhale. Curl both dumbbells up to shoulder level. Hold the position for a count of “one”.
  • Resist the weight back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When performing Incline Hammer Curls, make sure the elbows are not moving forward and backward. Your elbows should remain stable.

Keep your back braced against the pad of the incline bench.

Do not allow your body to rise off the bench and use momentum to curl the weight up.

Variations: Seated Alternate Dumbbell Curl, Cross Body Hammer Curls, Hammer Curls

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Incline Hammer Curls

How To Do Incline Hammer Curls