Hammer Curl - Standing Incline Dumbbell Alternate

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Shoulders Strength Dumbbell 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 with a heavier weight than can typically be done with dumbbells.

Stand behind an incline bench, with your knees slightly bent and your feet shoulder-width apart. Hold dumbbells, with the palms of the hand in a hammer grip (palm 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 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. Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hand in a hammer grip (palm facing inwards). Your armpits should be at the top of the incline bench and your triceps lying on it. While holding the upper arm stationary, curl your left hand 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. Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hand in a hammer grip (palm facing inwards). Your armpits should be at the top of the incline bench and your triceps lying on it. 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.