dumbbell-bicep-curls-incline-bench

Inclined Bench Bicep Curls primarily target the biceps (musculus biceps brachii) and the brachialis muscle (musculus brachialis). Additionally, the brachioradialis muscle (musculus brachioradialis) and pronator teres muscle (musculus pronator teres) are strengthened.

Hammer curls on the incline bench

The classic execution of Hammer Curls with dumbbells is highly popular among biceps exercises. There are various ways to perform them, including Hammer Curls on the biceps machine. However, here are some tips on the correct body position and execution for Incline Bench Hammer Curls.

Body Position

Hold a dumbbell in each hand in the Hammer grip, gripping the dumbbell from the side and holding it like a hammer. Sit on the incline bench with an angle of 45-60 degrees. Your arms hang on both sides of your body, ready for action. To protect your lower back, maintain a slight arch. Your arms are slightly bent, not fully extended.

Execution

To start the Hammer Curls on the incline bench, exhale and lift both arms upward. The dumbbells remain in the Hammer grip position. Move only your forearms while the rest of your body stays in the same position. Pause briefly at the top and return to the starting position while inhaling.

Classic biceps curls on the incline bench

With traditional Bicep Curls on the incline bench, you have a choice. You can either train both arms simultaneously or opt for an alternating movement.

Body Position

Start by taking a dumbbell in each hand and sitting on the incline bench with a 45-degree angle. Your feet are firmly planted in front of you, providing stability. Your arms hang on both sides of your body. Ensure that your elbows are slightly bent to protect the joints. Keep your upper body upright, with a slight arch in the lower back. Maintain a straight head, looking forward, as it represents the natural extension of your spine.

Execution

Now, initiate the movement. The upper arm remains still. Move only your forearms, with the force isolated from the biceps. Exhale as you lift both forearms upward. Inhale and return the forearms to the original position, with the arms almost fully extended.

Alternatively, you can perform the movement alternately. Lift one forearm at a time and lower it while the other forearm moves upward.

Common mistakes when doing bicep curls on the incline bench

In the gym, one can often observe athletes making mistakes during exercises for their upper arms. This can increase the risk of injuries and reduce the effectiveness of the workout. Therefore, you will learn more here about typical mistakes made during incline bench bicep curls.

✅ Arms completely extended: Fully extending the arms carries the risk of injuries to the elbow joints. Therefore, the arms should always be slightly bent throughout the entire exercise.

✅ Swinging with the upper arm: Swinging the upper arm reduces the effectiveness of the workout and significantly weakens it. In incline bench bicep curls, only the forearm should be in motion.

✅ Dropping weights too quickly: Controlled movements are crucial not only during the upward phase but also during the descent. Ensure that you lower the dumbbells slowly to maximize the effectiveness of the arm exercise.

Alternatives and similar exercises to bicep curls on the incline bench

Within the category of bicep exercises, numerous alternatives are available. To maximize the full potential of your training and keep motivation high, it is advisable to incorporate various exercise variations. Here are some examples: