Decline Hammer Curl

The incline hammer curl develops size and strength of the biceps. The incline position allows for more isolation and emphasis on the forearms and upper portion of the biceps.


  1. 54_A
    Grab a pair of dumbbells and sit backwards on an incline bench so your chest is against the padding. The incline should be set to a 45-degree angle. Allow your arms to hang fully extended with your palms facing toward one another.
  2. Decline Hammer Curl
    Curl the dumbbells toward your shoulders. Raise them as high as possible while maintaining constant tension on the biceps. Pause, then slowly lower dumbbells back to the start position.

Trainer’s Tips

  • Perform the movement with a controlled pace, not allowing momentum to contribute.
  • Do not hyper extend through the lower back. Brace core and keep your spine flat throughout the entire movement.