Incline Hammer Curls
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.
How to program the Incline Hammer Curls
Sets and reps
As an isolation movement, the Incline Hammer Curls is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Incline Hammer Curls is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Incline Hammer Curls work?
The Incline Hammer Curls primarily targets the Biceps.
What equipment do I need for the Incline Hammer Curls?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Incline Hammer Curls should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
