Dumbbell Incline Hammer Curl

A neutral-grip curl done seated on an incline bench — combines the hammer grip with a deep biceps stretch for arm thickness.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Set a bench to about a 60 degree incline and sit back with a dumbbell hanging from each hand.
Let the arms fully extend straight down, palms facing each other, with the shoulder blades pinned to the bench.
Keep the elbows pinned at your sides and resist any urge to swing them forward as you curl.
Curl both dumbbells up by bending only at the elbow, palms staying in the neutral hammer position.
Stop the curl just before the elbows travel forward, squeezing hard for a brief pause at the top.
Lower the dumbbells under control over 2 to 3 seconds back to the fully stretched start position.

Log your sets. After a few weeks you will see whether it is moving. Free.