Incline Hammer Curl

Muscles worked by the Incline Hammer Curl

Primary

BicepsBiceps BrachiiBrachialis

Secondary

Forearm FlexorsWrist Flexor Muscles

Also called: bicep, biceps brachii, biceps muscle, guns, brachialis muscle, lower bicep.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Incline Hammer Curl

1. Sit on an incline bench holding dumbbells with a neutral grip.
2. Allow arms to hang straight.
3. Curl the dumbbells up in a hammer motion.
4. Lower slowly.
5. Repeat.

Form tips

• The incline provides a greater stretch.
• Avoid swinging.

At a glance

Incline Hammer Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "incline-hammer-curl",
  "name_en": "Incline Hammer Curl",
  "name_de": "Schrägbank-Hammer-Curl",
  "name_es": "Curl martillo en banco inclinado",
  "description_en": "A hammer curl performed on an incline bench for increased stretch and biceps long-head activation.",
  "description_de": "Hammer-Curl auf der Schrägbank für mehr Dehnung und Aktivierung des langen Bizepskopfs.",
  "description_es": "Un curl martillo realizado en banco inclinado para mayor estiramiento y activación de la cabeza larga del bíceps.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii",
    "brachialis"
  ],
  "secondary_muscles": [
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on an incline bench holding dumbbells with a neutral grip.",
    "Allow arms to hang straight.",
    "Curl the dumbbells up in a hammer motion.",
    "Lower slowly.",
    "Repeat."
  ],
  "instructions_de": [
    "Sitz auf einer Schrägbank und halte Kurzhanteln im neutralen Griff.",
    "Lass die Arme gerade herunterhängen.",
    "Curle die Kurzhanteln in einer Hammerbewegung nach oben.",
    "Langsam absenken.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Siéntate en un banco inclinado con mancuernas en agarre neutro.",
    "Deja que los brazos cuelguen rectos.",
    "Sube las mancuernas en un movimiento de martillo.",
    "Baja lentamente.",
    "Repite."
  ],
  "tips_en": [
    "The incline provides a greater stretch.",
    "Avoid swinging."
  ],
  "tips_de": [
    "Die Schrägbank ermöglicht eine größere Dehnung.",
    "Nicht schwingen."
  ],
  "tips_es": [
    "La inclinación proporciona un mayor estiramiento.",
    "Evita balancear el cuerpo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/incline-hammer-curl-start.webp",
      "peak": "images/flat/incline-hammer-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "incline-hammer-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.