Incline Hammer Curl.

Make every rep count.

1. 01

   Set an incline bench to 30–45° (around 30° is tougher and usually ideal). Place your dumbbells at the foot of the bench.

2. 02

   Sit down, grab the dumbbells, then lean back with your back and head supported on the pad.

3. 03

   Hold the weights with a neutral grip (palms facing each other/your body) and let your arms hang.

4. 04

   Create tension by slightly bending your elbows—don’t start from a hard elbow lockout.

5. 05

   Keeping your upper arms still and elbows pinned by your sides, curl the dumbbells up slowly as far as you can without letting your shoulders roll forward.

6. 06

   Squeeze at the top, then lower under control back to the start (don’t swing or drop the weights).

7. 07

   Repeat for your target reps, maintaining a steady tempo and strict form.