Dumbbell Incline Hammer Curl
This exercise builds the biceps and upper arm muscles. Stronger arms and grip help with lifting in the gym and everyday carrying.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set an incline bench to a 30–45 degree angle and lean your chest against the bench pad.
- 02
Grip the dumbbells with a neutral grip (palms facing each other) and let your arms hang straight down in line with the bench.
- 03
Keep your shoulders down and slightly pulled back, and brace your core to maintain stability.
- 04
Bend your elbows under control and curl the dumbbells toward your shoulders while maintaining a neutral grip; briefly squeeze at the top.
- 05
Lower the dumbbells slowly back to the starting position, allowing your biceps to fully stretch.
Beginner's guide
§ 03 · GuideThis exercise builds the biceps and upper arm muscles. Stronger arms and grip help with lifting in the gym and everyday carrying.
You should feel it in your biceps and forearms. It should not be felt mainly in your shoulders or lower back.
A common mistake is swinging your body or letting your elbows drift. Keep your elbows still and lift the dumbbells under control.
How to get started at the gym
§ 04 · SisuLiftDumbbell Incline Hammer Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsAvoid swinging your torso and keep your elbows stationary throughout the movement. Adjust the bench angle and the weight to manage the load and maintain the range of motion.
A great exercise for isolating the long head of the biceps by taking advantage of the stretch created by the incline bench.
More exercises: Biceps
§ 06 · Same muscles
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