Bicep curl with dumbbells and hammer grip (inclined)
The dumbbell incline hammer curl is a highly beneficial exercise targeting the biceps brachii, brachialis, and brachioradialis muscles. Performing the exercise on an incline bench emphasizes the long head of the biceps, promoting better muscle growth and strength development. Athletes, particularly those needing arm strength and stability, such as climbers, boxers, and weightlifters, can significantly benefit. The neutral grip reduces wrist strain and enhances forearm engagement, fostering better grip strength and functional arm use. This exercise supports effective muscle isolation and overall arm hypertrophy.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
21kg
Avg. weight
46lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on an inclined bench while holding a pair of dumbbells using a hammer (neutral) grip with your palms facing in.
- 2Rest your back against the inclined bench and let your arms hang down by your sides.
- 3Keep your body stationary and exhale as you lift the dumbbells up to the sides of your chest by flexing your elbows.
- 4Hold the position for a count of two and squeeze your biceps.
- 5Inhale as you slowly lower the dumbbells back to the starting position.
- 6Repeat for the desired number of repetitions.
Tips & Tricks
Adjust the Angle: Set the incline bench at a 45-degree angle. This allows for optimal extension and contraction of the biceps.
Neutral Grip: Use a neutral (hammer) grip throughout the exercise. This helps target the brachialis and brachioradialis muscles, along with the biceps brachii.
Controlled Movements: Focus on performing slow, controlled movements. Avoid using momentum to lift the dumbbells.
Full Range of Motion: Ensure you move through a full range of motion. Extend your arms fully at the bottom and bring the dumbbells all the way up to shoulder level at the top.
Keep Elbows Fixed: Maintain your elbows close to your torso and fixed throughout the movement. This isolates the biceps and prevents shoulder involvement.
Breathing Technique: Exhale as you curl the weights up and inhale as you lower them down.
Avoid Overloading: Start with a manageable weight to ensure proper form. Overloading can compromise your technique and increase the risk of injury.
Engage Core: Keep your core engaged to maintain stability and avoid arching your back.
Mind-Muscle Connection: Focus mentally on your biceps as you lift and lower the dumbbells. This enhances muscle activation and effectiveness of the exercise.
Use a Spotter if Needed: f you are using heavier weights, consider having a spotter to assist and ensure safety.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
