Hammer Curl - Overhang Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Strength Dumbbell Incline Bench Pull Gym
Purpose: This exercise works the biceps muscles.
Benefits: This exercise is similar in effect to the Spider curl and does a good job of placing maximum tension on the biceps in the fully contracted position.
Lie face down on an incline bench. Hold dumbbells with your hands and your palms facing inwards (hammer grip). Let the dumbbells hang with your arms straight down. This is the starting position. Curl the dumbbells up to your chin in an arc. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the dumbbells to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Lie face down on an incline bench, holding dumbbells with the arms straight, hammer grip.
Lie face down on an incline bench. Hold dumbbells with your hands and your palms facing inwards (hammer grip). Let the dumbbells hang with your arms straight down. This is the starting position.
Step 2
Curl the dumbbells in an arc to your chin, keeping your upper arms stationary.
Curl the dumbbells up to your chin in an arc. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement.
Step 3
Slowly lower the dumbbells to the starting position.
Slowly lower the dumbbells to the starting position. Inhale during this movement. Hold dumbbells with your hands and your palms facing inwards (hammer grip). Let the dumbbells hang with your arms straight down.