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There are many exercises that can help you build the arms you want. The fitness tip for today is to work on your biceps. The exercise I’ll be showing you can be performed at the gym or be an in-home exercise and can be executed to increase strength, size, or for weight loss.

The incline dumbbell hammer curl (IDHC) engages primordially your bicep muscles. The forearms are also engaged as they stabilize the movement and deal with the grip of the weight.


  • Full Range: A great benefit of incline hammer curls is that it stretches the biceps much more as it allows you to have a bigger range of motion.
  • Proper Form: Having your back against the bench prevents you from cheating while performing the movement. This position prevents you from bouncing your upper body back and forth as sometimes happens to help bring the weight up.
  • Safe Movement: Another positive is that your wrists and elbows are less likely to be strained as it’s a more controlled movement.

How to Perform IDHC

  • Set up a bench at a 30-45 degree angle.
  • Sit down and press your feet firmly to lay back.
  • Grab a pair of dumbbells and hold them with a neutral grip so that your palms face your body and the dumbbells hang down at your side. This is your initial position.
  • Slowly flex at the elbows and curl the weights up while keeping your upper arms steady.
  • Pause for a second at the top and lower the dumbbells to the initial position in a controlled manner.
  • Repeat.

Video of the Week: Incline Hammer Curl

  • Be sure not to move your elbows and upper arms throughout the movement.
  • Slow down the rep timing by lowering the weights in a controlled way.

Remember, whether you want to lose weight, tone your body, gain strength or size, all muscles must be trained.

Lift, Burn more Fat, Get Stronger and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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