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Incline Hammer Curls

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Biceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps

How to perform Incline Hammer Curls

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

Frequently asked questions

What is the primary benefit of performing hammer curls on an incline bench?

The incline position places the biceps in a stretched state, emphasizing the long head and the brachialis. This increased range of motion provides a unique stimulus compared to standing variations.

How should I position my arms to maintain proper form?

Keep your upper arms perpendicular to the floor and pinned to your sides throughout the movement. Avoid allowing your elbows to drift forward, which shifts the load from the biceps to the front deltoids.

What is a common mistake to avoid during this exercise?

Using momentum or swinging the weights at the bottom of the rep reduces tension on the target muscles. Maintain a controlled tempo and ensure a full pause at the bottom to eliminate the stretch reflex.

How can beginners modify this movement if the incline is too intense?

Beginners can reduce the bench angle to a more upright position to decrease the stretch on the shoulder joint. Alternatively, performing standard seated hammer curls provides a more stable base while building foundational strength.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight. Focus on the mind-muscle connection and a slow eccentric phase to maximize metabolic stress and muscle growth.

Sample sets & reps for Incline Hammer Curls

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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