Incline Hammer Curls

Biceps

Incline Hammer Curls

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A curl on an incline bench with palms facing each other, working the biceps and the muscles near the elbow crease through a long range.

Strength

Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %

Effort during a set4.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a bench to a 45-60 degree incline and lean back with your head against the pad.
2Let your arms dangle at your sides, a dumbbell in each hand with palms facing inward.
3Plant your feet and keep your shoulders back.

How to perform

1Bend your elbows to raise both weights toward your shoulders without turning your palms.
2Keep your upper arms hanging still beside you.
3Pause with the biceps tight at the top.
4Lower to a complete stretch and repeat.