Incline Hammer Curl
A neutral-grip dumbbell curl done lying back on an incline bench. The arms hang behind the torso, so the brachialis and brachioradialis work from a lengthened start.
Primary muscles
- Brachialis
- Brachioradialis
Secondary muscles
- Biceps
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit back on a bench set at about 45-60 degrees, dumbbells hanging straight down from the shoulders with palms facing your body.
Keep the upper arms still and hanging.
Curl the dumbbells up without rotating the hands.
Pause at the top.
Lower slowly until the arms are fully straight.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Thumbs up
Back and head on the bench
Full stretch each rep
Common mistakes
Bringing the elbows forward
Lifting the shoulders off the bench
Cutting the bottom short
Safety notes
Use lighter weights than a standing hammer curl; the stretched start loads the front of the shoulder and elbow.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.