Hammer Curl - Incline Dumbbell Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Dumbbell Incline Bench Pull Gym
Purpose: The Alternate Hammer Curl focuses on the biceps but also involves the brachioradialis.
Benefits: The Alternative Hammer Curl places greater relative intensity on the biceps muscle.
Sit on an incline bench. Grasp a dumbbell in each hand, with the palms of the hands facing inward (hammer grip), and let them hang at your side. Your elbows should be close to your body. This is your starting position. While holding the upper arms stationary, curl the right dumbbell forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the right dumbbell back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joints. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis muscle, supinates the hand.
Step 1
Stand upright with a dumbbell in each hand, hammer grip.
Sit on a incline bench. Grab dumbbells in each hand, with the palms of the hands facing inward (hammer grip), and let them hang at your side. Your elbows should be close to your body. This is your starting position.
Step 2
Keeping the hands facing inward, curl the right dumbbell to your shoulder.
While holding the upper arm stationary, curl the right dumbbell forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 3
Lower the right dumbbell to the starting position.
Slowly bring the right dumbbell back to the starting position. Inhale during this movement. Hold dumbbells in each hand, with the palms of the hands facing inward (hammer grip), and let them hang at your side. Your elbows should be close to your body.
Step 4
Keeping the hands facing inward, curl the left dumbbell to your shoulder.
While holding the upper arm stationary, curl the left dumbbell forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 5
Lower the left dumbbell to the starting position.
Slowly bring the left dumbbell back to the starting position. Inhale during this movement. Hold dumbbells in each hand, with the palms of the hands facing inward (hammer grip), and let them hang at your side. Your elbows should be close to your body.