Exercise guide
Incline Hammer Curls
Incline Hammer Curls combine the supported position of an incline curl with a neutral dumbbell grip. The biceps contribute while the brachialis and forearm muscles assist with elbow flexion and grip.
Training context
Keeping Incline Hammer Curls Controlled
The bench reduces the ability to lean or swing while the arms begin beside or slightly behind the torso. The neutral grip may also feel more comfortable for some wrists and elbows.
The source recommends keeping the feet together, but a stable, comfortable foot position is more important than forcing a narrow stance.
Technique overview
Maintain the neutral grip throughout the curl
Sit firmly against the incline bench and let the dumbbells hang with the palms facing inward. Curl by bending the elbows without rotating the hands or moving the upper arms forward. Pause at the top, then lower slowly until the arms return to a comfortable extension.
Treat this as an overview and use a range, pace, and setup you can control.