Description

The incline of the weight bench puts the biceps in a stretched position and therefore puts more strain on the long head of the biceps. Hammer curls train the biceps and brachialis.

Exercise

Incline bench hammer curls dumbbell

Type: Universal Rest: 90s Equipment: Kurzhantel

Tutorial

1

Take a dumbbell in each hand and sit on an incline bench (approx. 60°).
2

Let your arms with the dumbbells hang down at the side of your body. Palms facing inwards. You should feel a slight stretch in your biceps.
3

Now bend your arms forcefully until you have reached the maximum bend in your elbows and your hands are close to your shoulders. Palms are still facing inwards. Exhale and tense the biceps hard.
4

Release the bend in your elbows slowly and in a controlled manner until your arms are fully extended and back in the starting position. Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Keep the wrist in a straight line so as not to put too much strain on the forearm. Elbows should not move outwards. Keep your upper arms and shoulders in the same position. Only work from the biceps muscles.