This exercise involves using dumbbells to perform a hammer curl while lying on an incline bench. It primarily targets the biceps and forearms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps brachii muscle, which is responsible for flexing the elbow joint and rotating the forearm
- Engages the brachialis muscle, which lies underneath the biceps and helps to flex the elbow
- Activates the anterior deltoid muscle, which assists in shoulder flexion
- Improves grip strength and forearm stability
- Allows for a greater range of motion compared to traditional bicep curls
- Can be performed with a variety of weights and equipment, making it accessible for individuals of different fitness levels
How to perform
- Start by sitting on an incline bench with a dumbbell in each hand.
- Place your feet firmly on the ground and keep your back straight against the bench.
- Hold the dumbbells with your palms facing each other and your elbows close to your sides.
- Slowly curl the dumbbells up towards your shoulders, keeping your elbows stationary.
- Pause at the top of the movement and squeeze your biceps.
- Lower the dumbbells back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary