Sit on an incline bench and perform elbow flexion with a neutral (hammer) grip to emphasize the brachialis and brachioradialis while the biceps assist.
How to do the Incline Hammer Curl (Dumbbell)#
- Set the incline bench and sit with your chest against the pad so your arms hang straight down beside you.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms fully extend.
- Keep your upper arms stationary at your sides and curl the dumbbells by bending only at the elbows until your forearms approach your biceps.
- Hold the top position briefly and contract the working forearm/upper-arm muscles.
- Lower the dumbbells slowly and under control back to the fully extended start position.
Muscles worked#
Common mistakes#
- Swinging the torso or using momentum to lift the weights.
- Allowing the elbows to drift forward away from the sides.
- Rotating the wrists so the palms turn upward during the curl.
- Using weights that are too heavy and sacrificing a full controlled range of motion.
