Dumbbell Hammer Curl
Dumbbell Hammer Curl targets the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (forearm muscles).
BEGINNER
Decline Hammer Curl
Decline Hammer Curl is a great movement that allows your arms to hang in front of your body instead of next to your sides, which better targets a key biceps muscle called the brachialis.
Instructions
- Grasp the pair of dumbbells and sit on an incline bench with your back facing forward, so your chest rests on the padding. The tilt angle must be 45 degrees. Let your arms hang with your palms fully extended towards each other.
- Pull the dumbbells up to your shoulders, and raise them as high as possible while maintaining constant tension in the biceps. Pause, then slowly lower the dumbbells back to the starting position.
Tips
- Perform the movement at a controlled pace, without allowing momentum to build up.
- Don't overexert yourself through your lower back. Tighten your core and keep your spine straight throughout the movement.
Alternative Exercises
Cable Hammer Curl
Cable Hammer Curl is a popular arm-focused exercise performed with a rope handle attached by a cable to a weight stack. This exercise targets the long head of the bicep, the brachialis (another muscle in the upper arm), and the brachioradialis (one of the ...
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