Bicep curl with dumbbells and hammer grip (inclined)

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 21

Average per rep (lbs)*: 47

Weight counts twice!

Description: Sit on an inclined bench while holding a pair of dumbbells using a hammer (neutral) grip with your palms facing in. Rest your back against the inclined bench and let your arms hang down by your sides. Keep your body stationary and exhale as you lift the dumbbells up to the sides of your chest by flexing your elbows. Hold the position for a count of two and squeeze your biceps. Inhale as you slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

Exercise ID: 00331

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Bicep curl with dumbbells and hammer grip (inclined)

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

Download the app