Hammer Curl - Standing Incline Barbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Strength Hammer Barbell Incline Bench Pull Gym
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works both heads of the biceps similar to a hammer barbell preacher curl.
Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold a hammer barbell, with the palms of the hands in a hammer grip (palms facing inwards). Your armpits should be at the top of the incline bench and your triceps lying on it. This is the starting position. While holding the upper arms stationary, curl your hands forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps are fully contracted and the barbell is at shoulder level. Slowly bring the barbell 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 joint. 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, supinates the hand.
Step 1
Stand behind an incline bench, armpits at the top of the bench, triceps lying on the bench. Hold a hammer barbell.
Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold a hammer barbell, with the palms of the hands in a hammer grip (palms facing inwards). Your armpits should be at the top of the incline bench and your triceps lying on it. This is the starting position.
Step 2
Curl the bar up, squeezing your biceps at the top of the movement.
While holding the upper arms stationary, curl your hands forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your biceps are fully contracted and the barbell is at shoulder level.
Step 3
Slowly lower the barbell to the starting position.
Slowly bring the barbell back to the starting position. Inhale during this movement. Hold a hammer barbell, with the palms of the hands in a hammer grip (palms facing inwards). Your armpits should be at the top of the incline bench and your triceps lying on it.