The Incline Dumbbell Hammer Curl

Whether you’re after bulging biceps or simply seeking more toned and shapely arms, I can almost guarantee that the majority of you will be implementing some form of curling movement in your program. Generally, trainees will use the standing dumbbell curl as the staple exercise around which they build their routine. However, as the body adapts (& the ego grows), the temptation to cheat using more load with swinging movements becomes greater. At these times, bicep progress can start to slow down as the ‘control’ element in the weightlifting process is butchered. If you’re looking for a game-changer, or simply a variation on the same old curling movement - try the following on for size (pun intended).

          If we look at the anatomy of the bicep, it is divided into two sections: the short head (inside bicep) & long head (outer bicep). The incline hammer curl is THE MOST EFFECTIVE exercise for isolating the long head and the hammer position (with thumbs turns to the ceiling) has been found in EMG scans to be superior to the curl in terms of muscle fiber activation.

Notes on Technique:

• As a general rule, the lower the angle of the bench the more recruitment of the biceps. You can take this as far as 30 degrees or lower for optimal recruitment. However, be cautious as a flat position may place strain on the rotator cuffs.
• Curl both dumbbells simultaneously.
• Keep both elbows in line with the ground during the first 90 degrees.
• You may find that after this point, your elbows will start to come slightly forward (an effect that will only increase with the weight used), so fear not.

Notes on Maintaining Hypertrophy:

• As with any exercise, your body will adjust to the incline bench hammer curl. As such, change the angle of the bench every six workouts to prevent stalls in progress.