Hammer Curl - Overhang Single 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 a dumbbell in your right hand and your palm facing inwards (hammer grip). Let the dumbbell hang with your arms straight down. This is the starting position. Curl the right dumbbell up to your chin in an arc. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand and your palm facing inwards (hammer grip). Let the dumbbell hang with your arm straight down. Repeat for the required number of repetitions. Lie face down on an incline bench. Hold a dumbbell in your left hand and your palm facing inwards (hammer grip). Let the dumbbell hang with your arms straight down. This is the starting position. Curl the left dumbbell up to your chin in an arc. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your left hand and your palm facing inwards (hammer grip). Let the dumbbell hang with your arm straight down. 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.