What does it work?

Dumbbell incline hammer curl target muscles = Arms – Biceps and forearms

How To Do It

Step 1

Starting Position: Find a bench and put it into 45% angle and sit back.

Support your lower back on the bench holding a dumbbell in each hand.  Lead with your little finger first when you lift the weight to maximize bicep recruitment.

Step 2

Holding the dumbbells with a hammer grip (on their sides) bring the weights up towards your shoulders.  Hold for a second at the top and squeeze the bicep, before lowering the weight back to the start position slowly.

Step 3

Try to keep your wrists in front of your elbows at all times to maintain tension on the biceps.  This is how you keep effective (Time under tension which will help to make the muscle grow.

Step 4

Exercise Variation: Perform this exercise with a rope on a cable machine.

Alternative exercises