Arms · Quick demonstration

Incline Hammer Curl

Use an incline bench and a palms-in grip to train your arms with less body movement.

Adjustable bench and two dumbbells11-second video

Two points to remember

Incline Hammer Curl — Arms hanging — Arms hanging

Incline Hammer Curl — Curl with control — Curl with control

Form reference: ACE Exercise Library · Catalyst Athletics — incline curl setup

Watch the demonstration

Target muscles

Biceps and brachialis (upper arm)

Also works: Brachioradialis (forearm)

How to do it

Set the bench to a comfortable incline, around 45–60°. Sit back with your feet on the floor and your back supported.
Let your arms hang at your sides. Hold the dumbbells with your palms facing inward and your wrists straight.
Bend your elbows to curl the weights up. Keep your upper arms mostly still and your shoulders relaxed.
Lower slowly until your arms are nearly straight. Keep the same palms-in grip throughout.

Palms in. Upper arms steady. Lower slowly.

Use a comfortable bench angle and avoid forcing a deep shoulder stretch.

Common mistakes

Swinging the weights or lifting your back off the bench.
Driving your elbows forward to finish the curl.
Bending your wrists or turning your palms upward.