Incline Hammer Curls
Incline Hammer Curls is a resistance exercise - incline neutral-grip curl exercise involving Brachialis, Brachioradialis, Biceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Brachialis, Brachioradialis, Biceps brachii
- Secondary muscles
- Forearm gripping muscles
- Exercise type
- Resistance exercise - incline neutral-grip curl
Exercise technique
- Sit
Maintain full contact with the inclined backrest.
- Foot support
Place your feet evenly on the floor.
- Arms
Let the dumbbells hang below your shoulders.
- Neutral grip
Keep your palms facing your torso.
- Curl
Bend your elbows without moving your upper arms.
- Top
Do not push your shoulders forward as the dumbbells rise.
- Extend
Slowly extend your elbows to lower your arms.
Key technique points
- Do not turn your palms upward during the curl.
- Keep your back against the incline.
- Do not lift your elbows toward your chest.
- Do not forcefully lock your elbows at the bottom.
- Do not spread the dumbbells sideways.
- Align wrists with forearms.
Common mistakes
Adding supination
The hammer grip becomes a conventional curl.
Forward shoulders
The upper-arm starting position changes.
Lifting the back
Inclined torso support is lost.
Swinging
Momentum produces elbow flexion.
Folding the wrists
The neutral loading line is disrupted.
Releasing quickly
Elbow control decreases at the bottom.
Frequently asked questions
Incline Hammer Curls: why is “Adding supination” a mistake?
The hammer grip becomes a conventional curl.
Incline Hammer Curls: why is “Forward shoulders” a mistake?
The upper-arm starting position changes.
Incline Hammer Curls: why is “Lifting the back” a mistake?
Inclined torso support is lost.
Incline Hammer Curls: why is “Swinging” a mistake?
Momentum produces elbow flexion.
Incline Hammer Curls: why is “Folding the wrists” a mistake?
The neutral loading line is disrupted.
Incline Hammer Curls: why is “Releasing quickly” a mistake?
Elbow control decreases at the bottom.
What should I focus on when doing Incline Hammer Curls?
Do not turn your palms upward during the curl. Keep your back against the incline. Do not lift your elbows toward your chest. Do not forcefully lock your elbows at the bottom. Do not spread the dumbbells sideways. Align wrists with forearms.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.