Beginner
Decline Hammer Curl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
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. -
Step 2
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.
Muscle Groups
Decline Hammer Curl targets Biceps, Forearms as seen below.
Exercise 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.
Dumbbell Hammer Curl
Beginner
Cable Hammer Curl
Intermediate
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