Incline Hammer Curl: How-to, Tips & More
The Incline Hammer Curl is a beginner isolation exercise for your biceps. You do it with dumbbells and bench, one side at a time. It is a good fit when your goal is muscle growth.
Besides the biceps, it also works your brachialis and forearms, so it fits well in a session that trains those muscles together.
Muscles worked
Biceps
Primary
Brachialis
Secondary
Forearms
Secondary
How to do the Incline Hammer Curl
- Lie back on an incline bench with your arms hanging straight down.
- Hold the dumbbells with your palms facing in.
- Curl them up, keeping your palms facing in.
- Lower slowly.
Incline Hammer Curl tips
- Use lighter weights than a standing hammer curl.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Incline Hammer Curl alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Incline Hammer Curl work?
The Incline Hammer Curl mainly works your biceps, with help from your brachialis and forearms.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Incline Hammer Curl good for beginners?
Yes. The Incline Hammer Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Incline Hammer Curl?
You need dumbbells and bench.
Add Incline Hammer Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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