Incline Hammer Curls

Incline hammer curls are a variation of seated dumbbell hammer curls, performed on an incline bench. The idea behind the incline is for the weight of the dumbbell to create a greater stretch in the biceps when the dumbbell is at the bottom of the rep.

Since a muscle is at its greatest potential for work when stretched (not over-stretched), incline hammer curls—at first glance—would seem to be superior to upright hammer curls.

Incline hammer curls start to end movement

The steepness of the incline and recline of the lifter dictates how much stretch is on the biceps, but not the brachio-radialis.

Muscles Worked by Incline Hammer Curls

Incline hammer curls make an excellent choice for working the brachio-radialis, that muscle that creates a nice, round bulge on the outside of the elbow when it’s well developed. Muscular upper forearms are a sign of strength and they look great in short-sleeved shirts.

Other biceps muscles get work as well: the biceps brachii (both short and long heads), and the brachialis, the thick muscle that lies under the biceps and adds height to the biceps peak because it “pushes” the biceps away from the humerus (upper arm bone). The brachialis also adds thickness to the arm just above the crook of the elbow.

How to Do A Proper Incline Hammer Curl

Here’s how to do an incline hammer curl:

Incline hammer curls correct form
  1. If using an adjustable bench, set the angle mid-way – I like to set it at the 45 or 60 degree angle mark. You don’t need much backward lean to get a beneficial stretch on the muscles. On the other hand, too little incline invites biceps tendinosis (formerly called tendinitis).
    Incline hammer curl proper bench setup
  2. Select a weight that allows you to perform your desired number of reps with strict form.
  3. Grip the dumbbells so that your thumb knuckles are facing forward. Your arms should be hanging at your sides with palms facing your body.
  4. Bending only at the elbow, bring the weight up as far as you can without moving your shoulder.
  5. The upper arm, shoulder, and torso should be completely still throughout the curl.
  6. The weight should finish with one head of the dumbbell near the shoulder. Think hammering (duh).

How NOT to Do an Incline Hammer Curl

Incline hammer curls are an excellent way to isolate the target muscles. Lying on a bench helps by keeping the upper body still. Here are common mistakes to avoid:

Not using enough incline

Incline hammer curl bench angle comparison

As mentioned earlier, setting the incline too low can overstretch the biceps tendons at their origins in front of the shoulder. The resulting pain leads many to believe they have a shoulder problem, and will forego shoulder work but not back off on the biceps work.

Using momentum

Incline hammer curls with momentum

Don’t swing the weight. Even on a bench, some dudes find a way to swing the dumbbell instead of curling it. Those first few inches from the bottom of a rep are the “money” part of the rep. If you swing the weight so that it carries through that critical lower range, you’ve ripped yourself off.

Using a weight that’s too heavy

The isolation and added stretch provided by the incline will not require much weight to get tons of benefit. Don’t be afraid to choose a lighter dumbbell and do reps so strict that bystanders will think nothing on you moves except your forearms.

Doing another type of curl

Hey, you’re free to do whatever kind of curl you like. But if you want to do an incline hammer curl, the forearm should thumb-side up the entire time. Rotating the wrist so that the palm ends up facing the ceiling (supinated) is not a hammer curl. Using an extreme example, it’s kind-of like putting a bar on your back and saying you’re about to do front squats.

Benefits of Incline Hammer Curls

Incline hammer curls are an excellent upper arm isolation exercise, especially for the brachio-radialis, mentioned earlier. The position of the arm relative to the dumbbell and the upper body is what makes them so good. In summary, they are a very efficient way to work the arm flexor muscles and get collateral forearm benefit also. You’ll get a lot of benefit out of less weight, for these following reasons.

Incline hammer curls provide greater range of motion

The incline elongates the muscle for optimal fiber recruitment. The starting position is favorable and it allows for a full range of motion.

Greater range of motion

This enables the incline hammer curl to load the muscle at the right point during a rep. Incline hammer curls are early phase loaded, meaning the load is greatest on the muscles at the beginning of a rep, and, stays fairly consistent throughout a rep.

The direction of resistance is favorable for the target brachio-radialis. The brachio-radialis attaches on the same side of the forearm as the thumb. That means that when the thumb is up and lifting a weight that’s being acted on by gravity, the brachio-radialis is acting directly against gravity.

Inner hammer curls maximize load

Incline hammer curls optimize the leverage (meaning they diminish mechanical advantage). When the arm is flexing, i.e. performing a curl motion, it is acting as a Class III lever.

The incline hammer curl positions the forearm such that the load is maximized. That means that you can use a lighter weight with incline hammer curls than you could with, say, a standing dumbbell curl (which by the way are pretty awesome also), and get a lot more proverbial bang for your buck.

We could spell out the math but we’d suggest you just try these with strict form to see for yourself what we mean.

Incline hammer curls use a versatile set-up

An adjustable bench allows the lifter to tune the amount of stretch. The lower the incline, the farther back the arm extends behind the torso.

More stretch isn’t better. There’s a sweet spot and it’s at a very, very high incline. Observe caution to not set it too low to avoid too much stretch and risk inflaming the biceps tendons.

Share your love
Default image
Perry Mykleby
Perry started lifting weights in 1974. He is an ACE-certified personal trainer and fitness writer. He holds a journalism degree from the University of North Texas, where he competed in powerlifting. His final competition was the Texas State Open in December of 1982, but has continued to study and practice muscle strength and hypertrophy. He is a four-decade veteran of the medical device industry.

Newsletter Updates

Enter your email address below to subscribe to our newsletter

Leave a Reply

The best online fitness resource you'll ever need. We filter out the BS to ensure you meet your health and fitness goals!

Situs Togel 4D Bo Togel Bandar Togel Deposit Pulsa Agen Togel Deposit Ovo Togel Bet 100 Perak Bandar Togel Terbesar Toto Togel Bandar Togel Daftar Bandar Togel Terbesar agen togel deposit ovo situs togel 4d Slot Bonus 100 Situs Judi Slot Terbaik Slot Gacor Slot Pragmatic Link Slot Gacor Dingdong Togel Slot Deposit Pulsa Situs Slot Judi Online Agen Slot Online BO Togel 5 Bandar Togel Terpercaya Agen Togel Bet 100 Perak Toto Togel Agen Togel Resmi Bandar Togel Deposit Pulsa Dingdong Togel Situs Togel Terbesar Bandar Darat Togel Togel Toto Online Togel Singapore BO Togel Bet 100 Perak Agen Togel Deposit Pulsa Situs Bandar Togel Hadiah 4D 10 Juta 10 Situs Togel Terpercaya 5 Bandar Togel Terpercaya Situs Slot Deposit Pulsa Agen Slot Online Togel Hari Akun Slot Bet Game Situs Judi Slot Situs Judi Slot Resmi Game Slot Slot Game Bonus New Member 100 Agen Togel terpercaya 10 Situs Togel Terpercaya Agen Togel Online Agen Togel Singapore Togel Toto Macau Situs Togel Terpercaya 10 Situs Togel Terpercaya Situs Bandar Judi Togel Situs Togel BRI Online 24 Jam situs togel dan slot SITUS TOGEL DEPOSIT VIA DANA situs togel terbaik 5 bandar togel terpercaya bandar togel hadiah 4d 10 juta terpercaya BANDAR TOGEL HADIAH 4D 10 JUTA Situs Slot Bet 100 Perak situs bandar togel terpercaya Bandar Togel Deposit Pulsa Situs Slot Situs Slot deposit Pulsa Agen Slot Dan Togel Toto Slot Bandar Togel Hadiah 4D 10 Juta Situs Togel Online Situs Slot Togel Terlengkap Agen Slot BO Togel Agen Togel Online Situs Bandar Togel Dan Slot Situs Togel Togel Deposit Pulsa Slot Gacor Bandar Togel Lengkap Situs Slot 5 Bandar Togel Terpercaya Bo Togel dan Slot Toto Togel Judi togel Togel Hadiah 2D 100rb Bandar Togel Dan Slot Togel Bet 100 Lotre Togel bandar darat togel 5 bandar togel terpercaya Situs Togel Terpercaya bandar judi terpercaya Bandar Togel Terbesar Bandar Togel Online bandar togel bandar togel terpercaya hadiah terbesar judi togel bandar togel terbesar situs judi online bandar togel terbesar Togel Online Bandar Togel Bolak Balik Dibayar Bandar Togel Lengkap situs togel Bandar Togel Togel Hadiah 4d Terbesar bandar togel hadiah terbesar Bandar Togel Hadiah 4d Terbesar judi togel Togel Online Terbaik Situs Togel Terbesar Bandar Lotre Togel Togel Kamboja Dingdong Togel Bandar Togel Terbesar dan Terpercaya Bandar Togel Terpercaya Daftar Bandar Togel Togel Deposit Via Dana 5 Bandar togel terpercaya agen togel terpercaya slot online Situs Bonus New Member Slot Gacor 10 Situs Bandar Togel Slot Online Agen Slot Online Slot Pragmatic Slot Pragmatic Agen Togel Lengkap Bandar Togel Hadiah 4d 10 Juta Slot Resmi Bo Togel Situs Togel Terpercaya 5 Bandar Togel Terpercaya Agen Bo Togel Bandar Togel Slot Pragmatic Judi Slot Pragmatic agen togel online Agen Togel Terpercaya toto togel 5 Bandar Togel Terpercaya Bandar Togel Terpercaya Bandar Togel Online Situs Togel Resmi Agen Slot Judi Slot Online 10 Situs Togel Terpercaya Slot Pulsa Tanpa Potongan Situs Slot Gacor Bo Togel Togel deposit pulsa Agen Judi Slot Online Terpercaya Situs Slot Gacor Mesin Slot Bandar Togel dan Slot Agen Judi Slot Pragmatic Slot Online Via Dana Link Slot Gacor Situs Game Slot Online SITUS SLOT ONLINE GAME SLOT Agen Togel Terpercaya Bandar Togel Slot Bandar Togel dan Slot Bandar Togel Terpercaya Hadiah 4d 10 Juta Bo Togel Bandar Togel Deposit Pulsa Bandar Togel Terpercaya Bandar Togel Hadiah 2d 100rb Slot Pragmatic 5 Bandar Togel Terpercaya Bandar Darat Togel Bandar Togel Dan Slot Bandar Togel Hadiah 2d 100rb Bandar Togel Hadiah Terbesar Bandar Togel Lengkap Bandar Togel Online Bandar Togel Terbesar Daftar Bandar Togel Tertua Agen Slot Bonus 100 Agen Togel Mesin Slot BANDAR TOGEL HADIAH 2D 100RB Bandar Togel 77 TOTO SLOT 5 Bandar Togel Terpercaya 5 Bandar Togel Terpercaya 2022 Situs Judi Slot Terbaik Bandar Darat Togel Bandar Lotre Togel Bandar Togel Bet 100 Rupiah Bandar Togel Bet 100 Bandar Togel Hadiah 4d 10 Juta Terpercaya BANDAR TOGEL HADIAH 4D 10 JUTA Bandar Togel Terpercaya BANDAR TOGEL TERPERCAYA HADIAH TERBESAR Bandar Togel Terbesar BANDAR TOGEL LENGKAP Bandar Togel Hadiah Full Togel Online Bandar Togel Resmi Bandar Togel Terbaik Bandar Togel Terbesar Situs Slot Online Bandar Judi Slot Online BANDAR JUDI SLOT ONLINE BANDAR TOGEL TERPERCAYA KUMPULAN SITUS JUDI SLOT 4D Situs Bandar Togel Hadiah 4d 10 Juta LINK BANDAR SLOT TERPERCAYA Daftar Bandar Togel Terbesar Dan Terpercaya Daftar Bandar Togel Tertua Dingdong Togel Daftar Situs Judi Slot Online BANDAR TOGEL TERPERCAYA AGEN JUDI SLOT ONLINE TERPERCAYA DAFTAR JUDI SLOT ONLINE Slot Pragmatic BO JUDI SLOT ONLINE DAFTAR SITUS SLOT GACOR Nama Nama Situs Judi Slot Online Terpercaya Togel China Bandar Judi Slot Online SITUS JUDI SLOT DEPOSIT PULSA Situs Slot Deposit Pulsa Togel Kamboja Agen Togel Resmi AGEN SLOT ONLINE Slot Bonus New Member 100 LINK BO TERPERCAYA SITUS SLOT GACOR Slot Gacor Agen Judi Slot Online Resmi DAFTAR NAMA NAMA SITUS JUDI SLOT ONLINE DAFTAR SITUS JUDI SLOT ONLINE AGEN TOGEL RESMI DEPOSIT PULSA Toto Slot Agen Judi Slot Gacor SLOT ONLINE KUMPULAN NAMA SITUS SLOT ONLINE TERPERCAYA Bandar Togel dan Slot GAME SLOT ONLINE Togel Bandar Darat BANDAR TOGEL TERBESAR TOGEL HADIAH PRIZE 123 BANDAR TOGEL TERPERCAYA Agen Slot Online Situs Slot Deposit Pulsa Situs Judi Online Situs Slot Online Situs Judi Togel Situs Judi Slot Online Terpercaya 5 Bandar Togel Terpercaya Toto Slot Agen Judi Slot Online Situs Slot Terbaru Togel Deposit Pulsa Slot Online Situs Judi Slot Online Terpercaya Slot Pragmatic Bandar Togel Bet 100 Perak Situs Slot Slot Deposit Pulsa Slot Mpo Situs Judi Slot Online Slot Online Terbaik dan Terpercaya Game Slot Agen Slot Pulsa Slot Gacor Agen slot dan Togel Agen Judi Slot Online Terpercaya Togel dan Slot Agen Togel Slot Gacor Slot Gacor Agen Judi Slot Online24Jam Slot Gacor Judi Online Judi Slot Online Bo Togel Slot Online Sultanplay Situs Judi Slot Online Situs Mpo Slot Gacor Slot PG Soft Slot Online Sultanplay Situs Togel Online Agen Judi Slot Online Situs Togel dan Slot Online 10 Situs Togel Terpercaya 10 SITUS TOGEL TERPERCAYA Slot Online Terpercaya Joker Slot Bandar Togel Dan Slot Bandar Togel Hadiah Full Bandar Togel Hadiah Terbesar Bandar Togel BANDAR TOGEL TERPERCAYA Akun Togel Resmi Togel Macau Togel Kamboja Slot Deposit 5000 Slot Terpercaya Togel Singapura Toto Macau Nama Nama Situs Slot Online Bandar Togel Kamboja Bandar Togel Terpercaya Togel Hadiah 4d 10 Juta Terpercaya Agen Slot Agen Judi togel Resmi Situs Togel Terpercaya Situs Togel Terbesar Bandar Toto Terpercaya Agen Slot Gacor Togel Hongkong Judi Slot Online Hondatoto Ojktoto