Incline Hammer Curl
10 reps
Lean back and curl the dumbbells with palms facing in the whole way.
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BICEPS
Incline Hammer Curl
The incline hammer curl isolates the biceps from a stretched, arms-behind-the-body position, and the neutral hammer grip shifts emphasis toward the long head of the biceps and the brachialis. Lying back against the bench stops you from swaying, so the arms do all the work.
How to do it
- 1
Set a bench to about 45 to 60 degrees and lie back with your head, shoulders, and hips supported.
- 2
Hold a dumbbell in each hand and let your arms hang straight down with palms facing in.
- 3
Bend your elbows to curl the dumbbells, letting your elbows drift slightly forward beside your torso.
- 4
Keep your palms facing in the entire time and curl up to shoulder height.
- 5
Lower the dumbbells back down to the full hang under control.