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Incline Hammer Curls

A beginner strength exercise for the biceps, done with a dumbbell.

Incline Hammer Curls: starting positionIncline Hammer Curls: finishing position
Main muscles
Biceps
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Incline Hammer Curls

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

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Incline Hammer Curls

Questions

What muscles does the Incline Hammer Curls work?

Mainly the biceps.

Is the Incline Hammer Curls good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Incline Hammer Curls?

Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Cross Body Hammer Curl.

How many sets and reps of the Incline Hammer Curls should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).