Incline Hammer Curl
Build bigger biceps! The Incline Hammer Curl isolates your muscles for maximum growth. Get ready to feel the burn!
The Incline Hammer Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells or incline bench.
Required Equipment
Incline Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis)
Incline Hammer Curl Variations and Alternatives
How to do the Incline Hammer Curl
Adjust an incline bench to a 45-60 degree angle.
Sit back on the incline bench with a dumbbell in each hand, palms facing your body, and arms hanging straight down at your sides.
Keep your elbows close to your torso and your back firmly against the bench.
Without moving your upper arms, exhale and curl the dumbbells upwards towards your shoulders by contracting your biceps.
Squeeze your biceps at the top of the movement, then inhale as you slowly lower the dumbbells back to the starting position.
Keep your wrists straight throughout the movement, as if you're holding a hammer; this is why it's called a "hammer" curl.
Repeat for the desired number of repetitions and sets, ensuring you maintain proper form throughout the exercise.
Before starting this or any exercise program, it is important to check with a professional to ensure it is suitable for your individual needs and fitness level.
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Incline Hammer Curl FAQs
What muscles does the Incline Hammer Curl work?
The Incline Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Incline Hammer Curl?
Dumbbells or incline bench.
What workout day should the Incline Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Incline Hammer Curl variations and alternatives?
Similar exercises include the Alternating Band Incline Hammer Curl, Band Incline Hammer Curl, EZ-Bar Incline Curl and Dumbbell Prone Incline Twist Curl.
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