Incline Hammer Curls
The Incline Hammer Curls isolates the Biceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Incline Hammer Curls
- 1
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.
- 2
Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
- 3
Continue to the top of the movement and pause, then slowly return to the start position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Incline Hammer Curls work?
The Incline Hammer Curls primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Incline Hammer Curls good for beginners?
Yes, the Incline Hammer Curls is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Incline Hammer Curls?
You need dumbbell to perform the Incline Hammer Curls. Most commercial gyms will have this available.
Track Your Progress
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