Dumbbell Incline Hammer Simultaneous Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Lie on an incline bench set at a 45-degree angle with your feet flat on the floor. Hold a dumbbell in each hand with your arms fully extended and palms facing each other (hammer grip).
2. Curl both dumbbells simultaneously towards your shoulders by bending your elbows, keeping your palms facing each other.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
4. Lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Avoid swinging the dumbbells; use a slow and controlled motion.
• Keep your elbows close to your body throughout the movement.
• Ensure your wrists remain straight and aligned with your forearms.