Dumbbell Incline Hammer Curl

Muscles involved

BicepsBrachial

How to do it

1. Sit on an incline bench set to a 45-degree angle, holding a dumbbell in each hand with arms extended and palms facing each other (neutral grip). 2. Keeping your elbows fixed, curl both dumbbells upward, maintaining the neutral grip, until they reach shoulder height. 3. Pause at the peak, squeezing your brachialis and brachioradialis. 4. Slowly lower the dumbbells back to the starting extended position.

Equipment required

Mancuernas

Muscles worked

MaleFemale

BrachialBiceps brachii

Tips

- Keep the neutral grip (palms facing each other) throughout the entire movement. - Focus on squeezing the brachialis muscle at the top of the curl. - Maintain a strong, stable core to prevent your body from rocking. - Control the negative phase; take a full 3 seconds to lower the weights.

Difficulty