Incline Dumbbell Hammer Curl

Differentiation: Mechanics

This variation of hammer curls is unique from other Hammer Curl exercises. Here is how: you are seated at an inclined angle. This angle works the long head of your biceps | and short head of your biceps, | as well as your brachioradialis. Working these muscles increases the strength and size of all three muscles. Being seated also reduces the need to maintain balance. Finally, you use two dumbbells | and simultaneously curl both dumbbells, | instead of alternating between your left and right arms. Curling two dumbbells allows your biceps simultaneously to generate more force.

Starting Position

To get into starting position, do this...

1) Locate a movable incline bench.

2) Set the incline bench to a 45-degree angle.

3) Obtain two dumbbells.

4) While holding a dumbbell in each hand, sit on the bench.

5) Lie back on the bench with your back flat against the pad.

6) Place your feet flat on the floor, shoulder-width apart.

7) Allow your arms to hang loosely downward, with your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight and your head back, exhale as you flex your biceps while simultaneously raising the dumbbells upwards

3) ...until your upper and lower arms form 90-degree angles.

4) This is the ending position.

5) Squeeze and hold for a count of two seconds.

6) Then, inhale as you lower the dumbbells back to its starting position using a slow and controlled movement.

7) Repeat reps for a full set.

8) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your back flat on the pad when lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your elbows close to the sides of your body.

Keep your upper arm stationary and focus on only moving your forearm during the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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