Incline Hammer Curl

Technique

The incline hammer curl is a dumbbell curl done lying back on an incline bench with a neutral grip, thumbs pointing up. The incline lets the arms hang behind the body, stretching the biceps, while the neutral grip shifts emphasis to the brachialis and brachioradialis, building thickness in the arms and forearms.

Steps

1. Set a bench to about 45–60 degrees and lie back holding a dumbbell in each hand with palms facing each other
2. Let the arms hang straight down, elbows slightly behind the body
3. Curl the dumbbells up without moving the upper arms, keeping the neutral grip
4. Squeeze at the top, then lower slowly to full extension

Common mistakes

• Bringing the elbows forward as you curl
• Lifting the head and shoulders off the bench

Variations

• Standing hammer curl
• Incline dumbbell curl

FAQ