Incline Hammer Curls

What it is

This isolation exercise primarily targets your biceps brachii, enhancing arm strength and definition. Performed seated on an incline bench, you will use dumbbells with a neutral grip to curl the weight. It is an excellent movement for building foundational bicep development.

Technique tips

• Ensure your back remains pressed against the incline bench throughout the entire set.
• Maintain a neutral grip, keeping your palms facing each other.
• Keep your upper arms stationary; only your forearms should move.
• Focus on contracting your biceps to lift the dumbbells.
• Pause briefly at the top of the movement for peak contraction.
• Control the weight slowly on the way down to maximize muscle tension.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.