To execute this procedure, you will require an inclined bench and a pair of identical dumbbells. Select weights that are in line with your fitness requirements.
How to do incline hammer curl:
- Start by adjusting the bench to incline to about 50 to 60 degrees.
- Grab the dumbbell in each hand and sit on the bench. Ensure that your back rests on the inclined pad. Suspend the dumbbells on your sides. Ensure that you maintain a neutral head and neck. Your back should be stable throughout the entire exercise. This marks your starting position.
- Raise the dumbbells towards your shoulders by bending your elbows. Squeeze your biceps while doing this. The movement’s peak should be when the dumbbells almost touch your shoulders. It would be best if you did not contract your shoulders.
- Pause briefly, and lower the dumbbell to the starting position by stretching your arms. You can choose to lift both dumbbells simultaneously or alternate.
- Repeat 10 to 12 times for 3 sets.
WHAT MUSCLES DOES THE INCLINE HAMMER CURL WORK?
The incline hammer curl mainly targets your bicep brachii. As you perform the workout, you squeeze your biceps. This plays a significant role in toning and growing them. Additionally, the exercise activates the long head region of your biceps.
ELBOW FLEXOR MUSCLE
The incline hammer curl engages your elbow flexor muscles. Your elbows help in raising and lowering the dumbbells.
The exercise also engages and strengthens your forearm muscles. They include brachioradalis and brachialis. Moreover, the activity promotes grip strength.
INCLINE HAMMER CURL BENEFITS
PROMOTES BICEP HYPERTROPHY
Performing the incline hammer curl correctly and consistently stretches your bicep muscles. As a result, your biceps become bigger. This plays a vital role in improving your appearance since you acquire a fit upper body physique.
ENHANCES GRIP STRENGTH
Throughout the entire exercise, you hold the dumbbells. Consequently, your grip strength improves. Moreover, you develop strong wrists. Grip strength is essential while doing other activities such as rope climbing.
PROMOTES ENDURANCE AND STRENGTH
While performing the incline hammer curls, the targeted muscles remain under tension for an extended period. This plays a critical role in enhancing the strength and endurance of the muscles. Additionally, the exercise enables upper body strength. You are able to lift or push heavy objects with minimal strain.
WORKS MULTIPLE ARM MUSCLES
As mentioned earlier, the exercise works multiple arm muscles apart from the biceps. They include elbow flexor, wrist flexor, and brachialis muscle. As a result, you develop strong arms.
ALTERNATIVES TO INCLINE HAMMER CURL
The chin-up is a great exercise to strengthen your biceps. Furthermore, the movement works on multiple muscles in your body, such as the lats and forearms. To execute this technique, you will need an overhead bar.
How to do the chin-up:
- Start by locating the overhead bar and ensuring that it is safe and secure. A weak bar can lead to injuries.
- Place a bench or a box below the bar. Use the bench to reach the bar. Avoid jumping to the bar directly since you might acquire injuries. Grasp the bar with an underhand grip. Ensure that your hands are shoulder-width apart.
- Release your legs from the bench and hang from the horizontal bar. This is your starting position.
- While bending your elbows, raise your body upwards until your chin is slightly above the bar.
- Pause briefly, then lower your body to the starting position. The movement should be slow and controlled.
- Perform 10 reps for 3 to 4 sets.
The barbell curl strengthens and builds your biceps. Therefore, it is a great alternative. All you need for this exercise is a barbell. Avoid loading the bar with heavyweights that are beyond your endurance level. This will prevent you from performing the technique in a proper form. Moreover, you might strain your muscles.
How to do barbell curl:
- Start by standing tall behind the barbell.
- Grasp the barbell using the underhand grip. The distance between your hands should be shoulder-width apart. Lift the barbell and suspend it at your hip region. Ensure that your elbows are placed tightly on your sides, and your chest is up. This is your starting position.
- Curl the barbell forward towards your chest by contracting your elbows. Ensure that your upper arms remain stationary. The peak movement is when the bar is almost at your shoulder height are your biceps are at their maximum contraction.
- Pause briefly, then gently lower the barbell to the starting position.
- Perform 10 reps for 3 sets.
INCLINE HAMMER CURL MISTAKES TO AVOID
LIFTING TOO HEAVY
Most people think that lifting too heavy guarantees you more remarkable results. However, this is counterproductive. Lifting too heavy can strain your wrist flexors and elbows. Besides, it prevents you from performing the routine correctly. Therefore, you are not able to engage your targeted muscles. If you are a beginner, start with lightweights. If you are not sure about the appropriate weight, consult your fitness trainer.
MOVING TOO FAST
Moving too fast prevents you from fully engaging the targeted muscles. Additionally, you become fatigued quickly. Ensure that your momentum is slow and controlled so that you engage multiple muscles. Speed should not be your priority.
MOVING YOUR ARMS
One of the common mistakes while performing the incline hammer curl is moving your upper arms and elbows. This prevents you from recruiting other muscles while performing the technique. Ensure that your forearms move and squeeze your biceps as you lift the dumbbells upwards.
The incline hammer curl is a great technique to strengthen and increase the size of your biceps. The workout also engages your elbows and forearm muscles. However, it is not advisable to conduct the exercise if you have injuries or pre-existing medical conditions. Always consult your physician before commencing the program. For effective results, incorporate rest and good nutrition alongside the workout.