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Dumbbell Bicep Hammer Curl on incline bench

Builds biceps and forearm strength

ArmsBeginnerStrengthPull

At a glance

Muscles workedPrimary: Biceps
Muscle groupArms
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Lay on an incline bench holding dumbbells at sides, palms facing in
  2. Step 2: Keep elbows close to body
  3. Step 3: Curl weights toward shoulders
  4. Step 4: Lower with control
  5. Step 5: Repeat

Equipment

Coaching tips

Benefits

Builds biceps and forearm strength

Common mistakes

Swinging the weights

Make it harder

Increase weight

Make it easier

Lighter dumbbells

Breathing

Exhale on curl

Build a workout with this exercise

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More arms exercises

Lying Pulley Bicep Curl

Beginner · 4 sets × 12 reps

Wrist Strengthener for Clean and Jerk or Press

Intermediate · 3 sets × 10-15 reps

Single Arm Dumbbell Tricep Extension off Preacher

Beginner · 3 sets × 10 reps

Thumb Extensor

Beginner · 3 sets × 20-40 seconds

Supine Short Bar Pulley Bicep Curl

Intermediate · 5 sets × 12-15 reps

Band Tricep Pushdown

Beginner · 3 sets × 12-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.