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Dumbbells Hammer Curl Incline

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Exercise Profile

Primary muscles:

Biceps

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Hammer Curl Incline Overview

The dumbbell hammer curl incline workout is a bicep-focused exercise that utilizes dumbbells as the primary equipment.

By performing this exercise on an incline bench, it isolates the biceps and minimizes the involvement of other muscles.

The dumbbells are held with a neutral grip, engaging the brachialis and brachioradialis muscles in addition to the biceps.

This workout effectively targets the biceps, allowing for increased strength and muscle growth in this specific area.

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Dumbbells Hammer Curl Incline Instructions

  1. Set an incline bench at a 45-degree angle.
  2. Hold a dumbbell in each hand, palms facing your torso.
  3. Sit on the incline bench with your back pressed firmly against it.
  4. Allow your arms to hang straight down, fully extended.
  5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  6. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  7. Hold the contracted position for a brief pause as you squeeze your biceps.
  8. Inhale and slowly begin to lower the dumbbells back to the starting position.

Dumbbells Hammer Curl Incline Tips

  1. Start by adjusting the incline bench to a comfortable angle, ensuring your back is fully supported and your feet firmly planted on the ground. This will provide a stable base for your Hammer curl incline exercise.
  2. Hold a dumbbell in each hand with your palms facing your body, keeping your elbows close to your sides. This starting position will allow you to fully engage your biceps throughout the exercise.
  3. As you exhale, slowly curl the dumbbells up towards your shoulders, making sure to maintain a controlled and smooth movement. Focus on squeezing your biceps at the top of the movement to maximize muscle activation.
  4. Pause for a brief moment at the top of the curl, feeling the contraction in your biceps, before slowly lowering the dumbbells back to the starting position as you inhale. Avoid swinging your arms or using momentum to lift the weights, as this can diminish the effectiveness of the exercise.
  5. Repeat the movement for the desired number of repetitions, aiming for a challenging but manageable weight. Remember, consistency is key, so make sure to incorporate this exercise into your routine regularly to see improvements in your bicep strength and definition.

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