Concentration Hammer Curl

exercise_detail.description

The Concentration Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles, as well as the biceps brachii. It is performed with a dumbbell while seated, focusing on strict form and controlled movement to maximize muscle engagement and hypertrophy.

exercise_detail.how_to_perform

1. Sit on a bench with your feet flat on the floor, legs spread slightly apart.
2. Hold a dumbbell in one hand using a neutral grip (thumb facing up).
3. Lean forward slightly and rest the elbow of the working arm against the inner thigh of the same side leg.
4. Keep your back straight and core engaged throughout the movement.
5. Slowly curl the dumbbell upwards by flexing your elbow, keeping your wrist straight.
6. Pause briefly at the top of the movement when your forearm is vertical or slightly beyond.
7. Lower the dumbbell back to the starting position in a controlled manner.
8. Complete the desired number of repetitions before switching arms.

exercise_detail.tips

• Focus on using a slow and controlled motion to maximize muscle tension.
• Avoid swinging or using momentum to lift the weight; keep the movement strict.
• Ensure your elbow remains stationary against your thigh to isolate the target muscles effectively.
• Maintain a neutral wrist position throughout to prevent strain and ensure proper form.
• Breathe out while lifting the weight and inhale while lowering it.
• Start with a lighter weight to master the form before progressing to heavier dumbbells.