Body part
Biceps
Instructions
- Begin by sitting on an incline bench with a dumbbell in each hand, palms facing your body, and arms fully extended.
- Position your upper arms perpendicular to your torso and keep them stationary throughout the exercise.
- Exhale and slowly curl the weights as you rotate your wrists so that the palms of your hands are facing your shoulders.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position, allowing your arms to fully extend.
- Repeat for the recommended number of repetitions.
Advice
- Use proper form and technique to target the biceps effectively.
- Incorporate a full range of motion by fully extending and flexing the elbows.
- Choose an appropriate weight that challenges your muscles without sacrificing form.
- Engage your core and maintain a stable posture throughout the exercise.
- Focus on the mind-muscle connection to maximize the bicep contraction.
- Vary your grip width to target different areas of the biceps.
- Perform the exercise in a slow and controlled manner for optimal muscle activation.
- Consider alternating the dumbbell curls to work each arm independently.
- Gradually increase the weight as your strength improves to continue progressing.
- Combine the dumbbell incline hammer curl with other bicep and arm exercises for a well-rounded workout.
