Incline Hammer Curls

Also called incline curl and incline dumbbell curl.

Works

Biceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
2. Continue to the top of the movement and pause, then slowly return to the start position.

Cues

• Bench at 45-60°, arms hanging.
• Curl without the elbows moving forward.
• Full stretch at the bottom.

Common mistakes

• Elbows drifting forward.
• Swinging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.