Incline Hammer Curl

The incline bench stretches the biceps and the neutral grip loads the brachialis and brachioradialis.

• Isolation
• Dumbbell
• Beginner

How to do it

• Lying back on an incline bench, arms hanging
• Curl up with a neutral (hammer) grip
• Lower into a full stretch

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Swinging your elbows forward
• A short range with no stretch at the bottom

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Hammer Curl
• Incline Dumbbell Curl