Incline Hammer Curl
Palms face inward while arms hang behind the torso.
- Level
- Beginner
- Equipment
- Dumbbell, Incline Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on an incline bench with a dumbbell in each hand.
- Press your back firmly against the pad and plant your feet.
- Let the weights hang at your sides with palms facing inward.
- Curl the dumbbells upward while keeping your upper arms still.
- Squeeze at the top of the movement briefly.
- Lower the weights slowly to the starting position.
Common mistakes
- Swinging the elbows forward during the curl.
- Using body momentum to lift the weight.
- Dropping the weights too quickly on the way down.
Tips
- Keep your elbows pinned slightly behind your hips.
- Avoid swinging your torso to generate momentum.
- Focus on pulling with the thumb side of the hand.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Bench angle
- Incline
