Concentration Hammer Curl
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.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.