Incline Hammer Curls
A dumbbell biceps exercise done seated on an incline bench, which stretches the upper arm behind the body and limits swinging. The neutral grip suits beginners building arm size and strength.
How to do the incline hammer curls
- Sit back on an incline bench with a dumbbell in each hand, arms hanging straight down, palms facing your body.
- Press your upper arms and shoulders firmly against the bench so they cannot move during the set.
- Curl both dumbbells up toward your shoulders, keeping your palms facing each other the whole way.
- Pause briefly at the top once your biceps are fully contracted.
- Lower the dumbbells slowly back to a full stretch before starting the next rep.
Original library instructions (3 steps)
- Seat 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.
- Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
- Continue to the top of the movement and pause, then slowly return to the start position.
Common mistakes
- Letting the shoulders lift off the bench to help the lift; keep them pinned to the pad throughout.
- Curling too fast on the way down, which wastes the stretch this position gives you; lower with control.
- Turning the wrists during the curl; keep the neutral, palms in grip the entire rep.
- Choosing too steep an incline, which limits how far the arm can stretch; a moderate angle works best here.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Let your arms hang fully at the bottom of each rep so you get the full stretch the incline provides.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are incline hammer curls good for beginners?
Yes. The bench supports your torso and stops you from swinging the weight, which makes it easier to learn good curling form than a standing version.
What muscles do incline hammer curls work?
They mainly target the biceps, with the neutral grip also giving the forearms more involvement than a standard curl.
