Incline Hammer Curls

What is Incline Hammer Curls? Incline hammer curls are a variation of the traditional hammer curl exercise that targets the biceps brachii muscle. This exercise is performed on an incline bench, which helps isolate the biceps and prevents swinging or cheating during the movement.

Tutorial

1. Adjust the incline bench to a 45-degree angle.
2. Sit on the bench with a dumbbell in each hand, palms facing each other.
3. Keep your back straight against the bench and your feet flat on the floor.
4. Curl the weights up towards your shoulders while keeping your elbows close to your body.
5. Squeeze your biceps at the top of the movement.
6. Slowly lower the weights back down to the starting position.

Common Mistakes

• Using momentum to swing the weights up instead of controlled movements.

• Allowing the elbows to move away from the body, reducing bicep activation. - Using weights that are too heavy, leading to improper form and potential injury.

• Not fully extending the arms at the bottom of the movement.

Tips for Better Results

• Focus on keeping your elbows stationary throughout the exercise.

• Use a controlled tempo, emphasizing the eccentric (lowering) phase. - Choose a weight that allows you to perform 8-12 reps with proper form. - Engage your core to maintain stability on the incline bench.

Muscles Worked

• Primary Muscles: Biceps brachii - Secondary Muscles: Brachialis, brachioradialis