Incline Hammer Curl

Muscle Groups Involved

Biceps - Outer - Primary

Highlights

Roll your shoulders down and back before even lying back on the bench.
Keep your shoulders back and your head on the bench the entire time.
Move your elbows one inch forwards compared to where they hang naturally.
Turn your arms in or out and use the path that is the most difficult but pain free.

Description

The Incline Hammer Curl has been a bodybuilding staple for generations. It places a stretch on the biceps, putting more emphasis on the outer head which creates a biceps peak. Perform this exercise

The Incline Hammer Curl has been a bodybuilding staple for generations. It places a stretch on the biceps, putting more emphasis on the outer head which creates a biceps peak. Perform this exercise on a 65 degree bench angle. Start with the dumbbells in a neutral position, palms facing each other. Place your elbows one inch forward compared to where gravity would put them naturally. Start curling the weight up but as you curl, continue to bring your elbow slightly forwards. Pause briefly at the

Common Mistakes

Be sure to keep your shoulders down and back and do not allow them to creep

Be sure to keep your shoulders down and back and do not allow them to creep forwards. Allow for a stretch at the bottom of the movements. Do not fully bend your elbow at the top as it takes tension off of the targeted muscles.

Pro Tips

Bring your elbow forward as you curl to increase the intensity of the contr

Bring your elbow forward as you curl to increase the intensity of the contraction as the biceps also flexes the shoulder. Push the weight back down to the starting position to increase the stretch which will improve hypertrophy and keep your shoulders healthy.

Purpose

The outer head of the biceps is the most visually impressive from the front

The outer head of the biceps is the most visually impressive from the front and side of the body. It provides the peak or height of the biceps when flexing. Preferentially developing the outer head will give you a bigger visual impact for less muscle mass.

Form

Your elbows should sit about an inch farther forwards than they hang natura

Your elbows should sit about an inch farther forwards than they hang naturally. Shoulders should be pinned down and back. Head against the bench. Chest high. Curl the weight as high as is comfortable.