Male

Dumbbell Incline Hammer Curl

Muscles involved

Setting yourself up on the bench for the dumbbell incline hammer curl instantly changes how the tension hits your arms. From the moment you stretch your arms down with dumbbells in a neutral grip, you will feel a deep, satisfying pull along the anterior arm. As you lift, the sensation shifts into a tight squeeze targeting your brachialis and biceps at the peak of the curl. Maintaining complete body control is what makes this movement so effective; keep your back firmly pressed against the incline, lock your elbows in position, and resist gravity on the slow descent to truly own every single inch of the repetition.

How to do it

1. Sit on an incline bench set to a 45-degree angle, holding a dumbbell in each hand with arms extended and palms facing each other (neutral grip). 2. Keeping your elbows fixed, curl both dumbbells upward, maintaining the neutral grip, until they reach shoulder height. 3. Pause at the peak, squeezing your brachialis and brachioradialis. 4. Slowly lower the dumbbells back to the starting extended position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep the neutral grip (palms facing each other) throughout the entire movement. - Focus on squeezing the brachialis muscle at the top of the curl. - Maintain a strong, stable core to prevent your body from rocking. - Control the negative phase; take a full 3 seconds to lower the weights.