Incline Hammer Curl: how to do it right
In short: The incline hammer curl isolates the brachialis and the brachioradialis (long supinator) by loading the elbow flexors in the lengthened position, arms behind the torso.
How to do it, step by step
- 1Sit on an incline bench at 45-60 degrees, back pressed against it, arms hanging freely behind you, palms facing each other.
- 2Keep the elbows fixed, slightly behind the torso: that position creates the stretch.
- 3Bend the elbows to curl the dumbbells up without pushing the shoulders forward or swinging.
- 4Slow the lowering over 2 to 3 seconds down to almost full extension.
- 5Go for the maximum bottom range with no jerk or bounce at the bottom.
The mistake to avoid
Don't jerk the weight up, control the descent for the stretch.
Other common mistakes
- You swing the torso or push the shoulder forward to throw the weight up: keep your back pressed against the bench and the elbows fixed behind you.
- You release abruptly at the bottom and bounce: slow it for 2 to 3 s, the stretch must stay active and controlled.
- You turn the wrists into supination: keep the grip strictly neutral to target the brachialis.
- You cut the bottom range short: lower down to almost full extension, that's where the work pays off the most.
Muscles worked
- Main:
- Biceps
- Supporting:
- Forearms
The brachialis (under the biceps) is the prime mover, worked thanks to the neutral hammer grip. The brachioradialis (long supinator) of the forearm assists strongly. The biceps brachii takes part but less than with a supinated grip. The hand flexors stabilize the neutral wrist.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Sit on an incline bench at 45-60 degrees, back pressed against it, arms hanging freely behind you, palms facing each other. Keep the elbows fixed, slightly behind the torso: that position creates the stretch. Bend the elbows to curl up without pushing the shoulders forward or swinging, then slow the lowering for 2 to 3 s all the way down.
How far down should I go?
Lower until the elbow is almost fully extended, arms well behind the torso: that's where the brachialis is the most stretched and where the work pays off the most. At the top, curl up firmly without pushing the shoulders forward. Never go slack at the bottom and forbid yourself the bounce, the stretch must stay active and controlled.
I don't feel anything, is that normal?
You should feel the pull on the brachialis and the forearm at the bottom, when the arm is stretched behind the torso. Take a lighter weight than your classic curl: the pre-stretch makes every rep harder. Add a one-second pause in the loaded bottom position, it multiplies the stimulus.
How fast should I do the movement?
Slow the lowering over 2 to 3 seconds down to almost full extension, then curl up firmly but under control. It's the braking in the bottom position that does the work on the brachialis. No bounce, no jerk at the bottom.
How do I breathe?
Breathe in and brace before starting the lift, breathe out as you bend the elbows. During the lengthening phase, keep the air in and the abdominal brace to stabilize the torso against the backrest and avoid any swinging.