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
Static Curl
Static Curl targets biceps muscles at the front of the upper arm and the lower arm muscles.
Demonstration Video
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Target Muscles
Instructions
- Grab a dumbbell in one hand and stand behind an elevated incline bench. Place the back of your shoulder on an incline bench.
- Bend the weight at a 90° angle, keeping the back of your shoulder on the bench. Hold this position for the indicated time, then slowly lower the weight back to the starting position.
Tips
- Make sure the back of your hand is pressed firmly against the bench.
- Be sure to select the correct dumbbell weight for this exercise. Due to the static nature of this movement, it is recommended to use a lighter weight.
Alternative Exercises
Cable Biceps Curl
Cable Biceps Curl primarily works the biceps brachii, which is the two-headed muscle on the front of your arm. The exercise also engages the brachialis, which lies beneath the biceps muscle, plus the shoulders'' forearms and deltoids.
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