Lifting dumbbells for biceps on an incline bench with a grip "hammer"
Reps10 times
Calories burned142 kcal
LevelBeginner
Changing duration and load is available in our application
Sit on the bench. Hold a dumbbell in each hand with a neutral grip. Hands down, elbows pressed to the body. This will be your starting position. As you exhale, bend your arms for biceps. Tip: part of the arm from the elbow to the shoulder should remain motionless. Only the forearms work. The movement should continue until the biceps are fully contracted, until the dumbbells are at shoulder level. Take a short pause, tensing your muscles. As you inhale, slowly lower the dumbbells down, returning it to its original position.
How to perform the exercise
10 times
142 kcal
Control your movement and do not rush.
01
Position
Sit on an incline bench and hold the dumbbells with a neutral grip.
02
Start
Lower your arms with elbows tucked to the torso — the start position.
03
Curl
Exhale and curl your arms while keeping the shoulder still.
04
Peak
Bring the dumbbells to shoulder level and briefly squeeze the biceps.
05
Lowering
Inhale and slowly lower the dumbbells back down.
Variants
Beginner
Use light dumbbells and a strict neutral grip.
Middle
Work through a full range with a moderate load.
Professional
Add weight and a pause at the top.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Develops the brachialis and biceps.
Balance
Reduces strain on the wrists.
Simply
Adds thickness and density to the arms.
Contraindications
Acute pain in the elbows or forearms.
Recent forearm injuries.
Medical prohibition of weighted curls.
Recommendations
Grip
Keep the palms facing each other.
Shoulder
Keep the shoulder still.
Tempo
Do not use torso momentum.
