Incline Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Flexor Carpi Radialis

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an adjustable bench to an incline and sit back against it.
2. Let your arms hang straight down from the shoulders, a dumbbell in each hand, palms facing each other.
3. Curl both dumbbells up, thumbs leading, without moving your upper arms forward.
4. Squeeze at the top, then lower slowly until your arms are straight again.

Cues

• Keep the palms facing in the whole way.
• Keep your head and back on the bench.
• Keep the elbows pointing down to the floor.

Common mistakes

• Turning the palms up as the dumbbells rise.
• Swinging the elbows forward at the top.
• Cutting the bottom short instead of straightening the arms.

Variations

• Alternating Incline Dumbbell Curl
• Lying Dumbbell Curl

Alternatives

• Dumbbell Curl
• Prone Incline Dumbbell Curl