Arms / Beginner / Isolation (single joint)

Incline Hammer Curls

A dumbbell isolation exercise for the biceps.

At a glance

Primary

Biceps

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

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.

Common mistakes

• ✗ Bench too low with a heavy weight.

  Why it hurts: The biceps tendon and front of the shoulder are stretched hard at the bottom.

  ✓ Instead: Set the bench at about 45–60°, use a moderate weight and lower slowly.

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