Form cues
- Palms face each other
- Keep elbows pinned
- Lift, don't swing
- Lower under control
Exercise
Dumbbell Incline Hammer Curl
Upper arms, dumbbell
A seated incline curl with a neutral grip that targets the biceps and forearms while limiting body swing.
Target: biceps. Also works: forearms.
Steps
- Set an incline bench and sit back with a dumbbell in each hand.
- Let your arms hang straight down by your sides with your palms facing each other.
- Keep your upper arms still and curl both dumbbells toward your shoulders.
- Stop when your forearms are nearly vertical and squeeze your biceps.
- Lower the dumbbells slowly until your elbows are fully straight again.
- Repeat without swinging your torso or letting your shoulders roll forward.
Common mistakes
- Swinging the dumbbells up with the torso
- Letting the elbows drift forward during the curl
- Turning the palms up at the top
- Cutting the lowering phase short
Breathing
Exhale as you curl the dumbbells up, and inhale as you lower them back down.
In the app, search for Dumbbell Incline Hammer Curl and add it to a workout.