Videos
Instructions
- Sit back on an incline bench set at a 45–60 degree angle, holding a dumbbell in each hand with a neutral grip.
- Let your arms hang fully extended toward the floor, palms facing your torso.
- Curl the dumbbells upward simultaneously by flexing the elbows without rotating your wrists.
- Squeeze at the top for a brief pause, keeping your upper arms stationary.
- Lower the weights slowly to the starting position under control.
Technical Tips
- Keep your upper arms fixed throughout the movement.
- Avoid using momentum or swinging the dumbbells.
- Maintain a neutral wrist position to emphasize the brachialis and brachioradialis.
Breathing Tips
- Inhale before starting the curl.
- Exhale while lifting the dumbbells.
- Inhale again as you lower them back down.
Medical restrictions
- Elbow tendinitis or inflammation
- Shoulder impingement or instability
- Biceps tendon injury
Incline Hammer Curls are a variation of traditional hammer curls performed on an incline bench, offering a greater stretch at the bottom of the movement and increased muscle activation. This exercise is particularly effective for developing arm thickness and targeting the brachialis and brachioradialis, the muscles located underneath and alongside the biceps. By using a neutral grip throughout the movement, incline hammer curls reduce strain on the wrist and emphasize elbow flexion. The inclined position restricts momentum and ensures that the biceps are under constant tension through a longer range of motion. Ideal for bodybuilders and fitness enthusiasts seeking fuller arms, this movement supports balanced upper-arm development and improves functional strength in daily pulling and lifting tasks. With minimal equipment—just a pair of dumbbells and an incline bench—this curl variation is easily integrated into upper-body or arm-focused workouts for consistent hypertrophy results.
What muscles do incline hammer curls work the most?
Incline hammer curls primarily target the biceps, with a strong emphasis on the brachialis and brachioradialis, making them excellent for developing arm thickness and size.
Is there a benefit to doing hammer curls on an incline bench?
Yes, the incline bench position provides a deeper stretch and longer range of motion, increasing muscle activation and reducing momentum for more effective biceps and forearm development.
Can I do incline hammer curls with one arm at a time?
Yes, incline hammer curls can be performed unilaterally to focus on imbalances and maintain strict form, especially if you’re aiming for better muscle control or symmetry.
Should I go heavy on incline hammer curls for best results?
Moderate weight with strict form is best for incline hammer curls to avoid momentum and ensure full range of motion, maximizing biceps and brachialis engagement safely.