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Being in the fitness arena, competing, training, and coaching others, I see how the bicep is a body part that’s associated with a strong sculpted physique. The incline dumbbell hammer curl is a great bicep exercise. It’s pretty much a hammer curl that’s performed seated on an incline bench.

Below we’ll look deeper into hammer curls and we’ll cover the following:

  • Muscles involved in incline hammer curls
  • Benefits associated with incline hammer curls
  • How to properly do incline hammer curls
  • Incline hammer curls’ modifications
  • Common mistakes when performing incline hammer curls 
  • Bicep exercises to complete your bicep workout
  • Video on how to do incline hammer curls

What Muscles Do Incline Hammer Curls Work?

Primary Muscles

  • Biceps: The bicep or biceps brachii is the large muscle that lies on the front part of the upper arm between the shoulder and the elbow. It arises on the scapula and runs towards the upper forearm. The biceps muscle has two heads – therefore its name – the short head and the long head. The biceps main function is to flex and supinates the elbow -allowing it to rotate so the palm faces up or forward. The biceps is one of three muscles in the anterior compartment of the upper arm, along with the brachialis muscle and the coracobrachialis muscle

Secondary Muscles

  • Forearms: The brachialis and the brachioradialis are part of the forearms. These muscles are located in the upper limbs between the elbows and the wrists.

Incline Hammer Curls Benefits

  • Hypertrophy: Hammer curls help increase bicep size.
  • 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.
  • Strength and Endurance: Incline hammer curls allow the muscle to be under tension for a long period of time, increasing endurance and making you stronger.
  • 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.
  • Strong Wrists and Grip: Hammer curls improve wrist stability and strengthen your grip, much needed when lifting heavy and engaging in other compound moves.
  • Safety: Another positive is that your wrists and elbows are less likely to be strained as it’s a more controlled movement.
  • Simplicity: The Incline Hammer Curl is a straightforward and simple movement. You just need a bench and a pair of dumbbells.

How to Do Incline Hammer Curls

  • 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.

Avoid Incline Hammer Curls Mistakes

  • Avoid moving your arms: Be sure not to move your elbows and upper arms throughout the movement. Aim to maintain them steady. Otherwise, you use momentum and recruit other muscles to assist in lifting the weight.
  • Avoid performing the move fast: Slow down the repetition timing by lowering the weights in a controlled way. this exercise is not about speed.

Incline Hammer Curl Video

Incline Hammer Curls

Bicep Workout

You can complete your bicep workout with the following exercises drag curls, overhead cable curls, Zottman curls, and bicep curls.

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

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor


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