Dumbbell Incline Hammer Curl
A seated incline curl with a neutral grip that targets the biceps and forearms while limiting body swing.
Secondary muscles
How to do it
- Set an incline bench and sit back with a dumbbell in each hand.
- Let your arms hang straight down by your sides with your palms facing each other.
- Keep your upper arms still and curl both dumbbells toward your shoulders.
- Stop when your forearms are nearly vertical and squeeze your biceps.
- Lower the dumbbells slowly until your elbows are fully straight again.
- Repeat without swinging your torso or letting your shoulders roll forward.
Form cues
- Palms face each other
- Keep elbows pinned
- Lift, don't swing
- Lower under control
Common mistakes
- Swinging the dumbbells up with the torso
- Letting the elbows drift forward during the curl
- Turning the palms up at the top
- Cutting the lowering phase short
Breathing
Exhale as you curl the dumbbells up, and inhale as you lower them back down.
