Description

The dumbbell incline hammer curl is an isolation exercise that targets the brachialis and brachioradialis muscles of the upper arm.

Starting Position

Sit on an incline bench with a dumbbell in each hand, palms facing each other, and arms fully extended down towards the floor.

Technical Execution

Exhale as you curl the weights towards your shoulders, keeping your elbows stationary and squeezing the biceps at the top of the movement. Slowly lower the weights back down with control.

Range of Motion

Ensure a full range of motion by extending the arms fully at the bottom of the movement and curling the weights as high as possible towards the shoulders.

Variations

Variations include using a preacher bench for a different angle of incline or incorporating a pause at the top of the curl to increase time under tension.

Common Mistakes

Common mistakes include swinging the weights, using momentum instead of controlled movement, and not maintaining proper form.

Practical Advice

Ensure to keep your back flat against the bench and elbows close to your body throughout the movement for maximum effectiveness.

Additional Notes

This exercise helps to build forearm and bicep strength while also engaging the shoulders and upper back.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms