Incline Hammer Curls

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Sit on an incline bench with your back flat against it and a dumbbell in each hand, arms hanging behind your body and **palms facing each other**. Curl keeping the hammer grip to shoulder height and lower over three seconds. It combines the incline's advantage — biceps stretched from the start — with the neutral grip, which loads the brachialis. One of the best for arm thickness. The classic mistake is letting the elbows drift forward on the way up.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

See all 907 exercises