Holding a pair of dumbbells using a hammer (neutral) grip (palms in), sit on an inclined bench.
Rest your back on the inclined bench and allow your arms to hang down by the sides of your body.
Execution
Keeping a neutral grip and the rest of your body stationary, exhale as you lift the dumbbells up to the sides of your chest by flexing your elbows.
Hold for a count of two and squeeze your biceps.
Inhale as you slowly reverse the motion to return the dumbbells to the starting position.
Repeat for the desired number of repetitions.
Comments and tips
Targeting the brachioradialis, the incline dumbbell hammer curl is great for strengthening and building the elbow flexors.
The inclined seated position stretches the long head of the biceps brachii, allowing it to make more of a contribution to elbow flexion than the short head does. However, the brachioradialis is still the target muscle since the hammer (neutral) grip is used. Thus, the biceps brachii and brachialis only act as synergists in this exercise.
Only your forearms should move. Keep the rest of your body still.
Be sure to use a hammer (neutral) grip throughout the exercise. Supinating your forearm as you flex your elbow, as you would with the incline dumbbell curl, will emphasize your biceps brachii, making it the target muscle instead of your brachioradialis.
