Incline Hammer Curl

A neutral grip curl performed on an incline bench to develop the biceps and brachialis muscle.

Instructions

1. Seat yourself on an incline bench set to 30-45 degrees.
2. Press your back firmly against the bench with your feet together on the floor.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
4. Allow the dumbbells to hang straight down at your sides, fully extended.
5. This is your starting position.
6. Initiate the movement by flexing at the elbow, keeping your upper arm stationary.
7. Curl the dumbbells upward while maintaining the neutral grip.
8. Continue to the top of the movement where your biceps are fully contracted.
9. Pause briefly, then slowly return to the starting position.
10. Repeat for the prescribed number of repetitions.

Tips

• Keep your upper arms stationary throughout the entire movement.
• The neutral grip emphasizes the brachialis muscle beneath the biceps.
• The incline position stretches the biceps and allows greater range of motion.
• Avoid jerking or using momentum to lift the dumbbells.
• Feel the biceps working throughout the entire range of motion.
• Breathe out as you curl upward and breathe in as you lower.