Incline Hammer Curls: How to Master Incline Hammer Curls

The incline hammer curl, also known as the incline dumbbell hammer curl, is a strength-training exercise that targets your biceps and forearms. Practice this hammer curl variation by resting against an incline bench set to a 45-degree angle. Lift a pair of dumbbells using a neutral grip with your palms facing each other during the full range of motion.

Incorporating incline hammer curls into your weight-training program can have several benefits.

1. 1. Incline hammer curls work multiple muscles in your arms. While the traditional bicep curl targets the short head of the biceps brachii, the incline hammer curl offers a more comprehensive arm exercise, activating the long head of the biceps brachii and the brachialis muscle, or elbow flexor muscle.
2. 2. Incline hammer curls stretch your biceps more than standard hammer curls. The posture of incline hammer curls stretches your biceps muscle as you extend your arms through a greater range of motion than a traditional hammer curl.
3. 3. Incline hammer curls develop your grip strength. By activating the brachioradialis in your forearm as a secondary muscle, incline hammer curls improve your grip strength. Good grip strength is essential for managing compound exercises like pull-ups and deadlifts.

For incline hammer curls, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Adjust a bench to an incline of 45–60 degrees.
2. 2. Grab a pair of dumbbells and sit with your back against the bench. Allow your arms to hang by your sides with your palms facing your legs. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable throughout the entire set. All repetitions should begin from this position.
4. 4. While keeping your upper arms still, squeeze your biceps and begin to bend your elbows. Bend your elbows until your lower arms contact your upper arms. The dumbbells should finish close to your shoulders without contacting your shoulders.
5. 5. Squeeze your biceps and pause at the top of the movement.
6. 6. While keeping your upper arms still, slowly straighten your elbows to return to the starting position.
7. 7. Come to a complete stop at the bottom before beginning another repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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