How to do a dumbbell incline hammer curl

Setup:

1. Bench Angle: Set an incline bench to a 45-60 degree angle.
2. Position: Sit back on the bench, with your back and head supported. Hold a dumbbell in each hand with your arms hanging straight down.
3. Grip: Use a neutral grip, so your palms are facing each other (like holding a hammer).

The Movement:

1. Curl: Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders. Maintain the neutral grip throughout.
2. Squeeze: Squeeze your biceps and brachialis muscles at the top of the curl.
3. Lower: Inhale and slowly lower the dumbbells back to the starting position.

Tips:

• The incline position puts a greater stretch on the long head of the bicep.
• Avoid swinging the weights or using momentum. The movement should be strict and controlled.
• You can perform this exercise by curling both arms simultaneously or alternating.