Biceps
Incline Hammer Curl
The Incline Hammer Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: brachialis 34%, biceps (long head) 25% and brachioradialis 19%.
How to do it
- Set an adjustable bench to about 55 degrees and sit back with a dumbbell in each hand.
- Let the arms hang straight down with the palms facing in.
- Keep the head and shoulders on the pad and the upper arms still.
- Curl the dumbbells up with the thumbs pointing up until they reach the shoulders.
- Lower slowly until the arms hang straight again.
Tips
- Let the arms hang fully at the bottom for the full range.
- Keep the elbows pointing at the floor throughout.
Common mistakes
- Bringing the elbows forward to shorten the curl.
- Lifting the shoulders off the pad at the top.
Muscles worked by the Incline Hammer Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Arm behind the body lengthens the long head. A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Incline Hammer Curl alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Incline Hammer Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Incline Hammer Curl good for beginners?
Yes. The Incline Hammer Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Incline Hammer Curl?
For example the Band Hammer Curl, Cable Hammer Curl and Cable Rope Hammer Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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