The obvious way to vary the intensity of this exercise, is to increase/decrease the weight of the dumbbells. Incline Hammercurl Variations & Modifications Weights Repeat the lift for 6-15 repetitions per set. Slowly lower the dumbbells back to the starting position in a controlled movement. If you find this is too difficult then swap to a lighter weight. Top-tip: keep your back and shoulders stable, making sure not to use momentum from your shoulders for the lift. Hinging at the elbow, raise the dumbbells in a vertical movement without twisting, towards your shoulder until your forearm is vertical and hold the position for a few seconds. Straighten your back and rest it flat against the incline of the bench, with your arms hanging straight on either side of your body gripping the dumbbells. The ends of the dumbbells should be pointing forwards. Reach for the two dumbbells, one on each side of your body, and hold them with your palms facing inwards in an overhand grip. Firmly place your feet on the ground, shoulder-width apart in front of you. Set the incline to an angle of around 60-70 degrees, position a dumbbell on either side of the bench and sit yourself down, facing forward. First up, you’ll need an incline bench and some dumbbells for this one. Follow our step-by-step instructions below to learn how to perform this exercise to perfection.Ĥ Muscles Worked During Incline Hammer Curls How to Perform Incline Hammer Curls In this guide, the focus is on hammer curls. Combining the two different exercises together makes for a match made in heaven when it comes to working all parts of those bicep muscles for overall strength, muscle mass and definition. ![]() ![]() It means that each exercise works slightly different parts of the bicep. The key difference is the angle your arm works at to raise the dumbbell, with hammer curls being an overhand grip and bicep curls being an underhand grip. If you’re looking to bulk-up those biceps, be it for weightlifting, strength training, making day-to-day chores involving heavy-lifting a breeze, or even simply for enviable definition in your upper arms, then it’s time to get incline hammer curls into your fitness regime.Ī step-up from hammer curls in a standing position, the addition of an incline bench, adds a larger range of motion to the lift, forcing the muscles in your arms to work even harder.īefore we dive into how to perform incline hammer curls it’s worth noting the difference between this exercise and bicep curls, especially given both isolate the same muscle – the bicep.
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