Incline Hammer Press to Hammer Curl
The incline hammer press to hammer curl combines an incline neutral-grip chest press with a hammer curl, targeting the upper pectorals and biceps in one fluid sequence. The neutral grip reduces shoulder stress while adding biceps engagement at the end of each repetition.
How to do it
- Set a bench to a 30-45 degree incline and lie back holding a dumbbell in each hand with a neutral grip.
- Press both dumbbells upward from your chest until your arms are fully extended.
- Lower the dumbbells back to your chest, then sit up slightly and perform a hammer curl by curling the dumbbells toward your shoulders.
- Lower the dumbbells and return to the press starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your wrists stacked directly over your elbows throughout the press.
- Maintain a neutral grip with palms facing each other to protect your shoulders.
- Control the descent on both the press and the curl portions.
- Keep your upper arms stable when transitioning into the hammer curl.
Breathing: Exhale as you press the dumbbells upward and perform the curl. Inhale as you lower the weights back to your starting position.
Common mistakes
- Rushing the transition between the press and curl, which uses momentum instead of muscle control.
- Flaring your elbows too wide during the pressing phase, placing unnecessary stress on the shoulder joint.
- Using weights that are too heavy, causing your lower back to arch excessively off the bench during the curl.
Muscles worked
Primary: pectorals. Secondary: biceps, triceps, front delts.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort during the press, ease off or reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Can I do this exercise without an adjustable bench?
An adjustable incline bench is needed to properly target the upper chest angle required for this movement.
Why use a neutral grip instead of a standard palm-forward grip?
A neutral grip places less stress on the shoulder joints and allows for a smoother transition into the hammer curl.
How heavy should the dumbbells be?
Start lighter than your standard flat bench press weight since the combination movement and biceps curl require strict control.