Concentration Hammer Curl

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.BICEPS

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

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

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

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.

exercise_detail.common_mistakes

Using momentum to lift the weight instead of controlled muscle engagement.
Allowing the elbow to drift away from the inner thigh, reducing isolation of the biceps.
Curling the wrist at the top of the movement, which shifts focus away from the biceps.
Not fully extending the arm at the bottom, limiting the range of motion.
Leaning back or using the torso to assist the lift, decreasing bicep activation.
Gripping the dumbbell too tightly, leading to forearm fatigue before bicep fatigue.
Failing to keep the shoulder stable, which can lead to strain or discomfort.
Rushing through the eccentric phase, minimizing muscle tension and growth potential.