Alternating Double Dumbbell Incline Bench Hammer Curl

Instructions for proper form

1. Start by sitting on an incline bench with your back supported and feet flat on the ground. 2. Hold a dumbbell in each hand with a neutral grip (palms facing each other). 3. Keep your elbows close to your torso and begin the movement by curling one dumbbell up towards your shoulder while keeping the other arm extended down. 4. Squeeze your bicep at the top of the movement and lower the dumbbell back down in a controlled manner. 5. Alternate arms with each rep, ensuring that you maintain a steady pace and avoid using momentum.

Common mistakes to avoid

1. Avoid swinging the weights or using your back to lift the dumbbells; this can lead to injury. 2. Don’t let your elbows flare out or move forward. Keep them anchored by your sides. 3. Make sure to control the weight on the way down to engage the biceps fully.

Benefits

Specific benefits of the exercise

The Alternating Double Dumbbell Incline Bench Hammer Curl primarily targets the biceps brachii while also engaging the brachialis and brachioradialis, enhancing both muscle size and strength.

Expected results and timeframe

With consistent training and proper nutrition, you can expect visible muscle tone and some size increase in your biceps after 4 to 6 weeks of regular training, usually 2 to 3 times a week..

Who this exercise is best for

This exercise is ideal for beginners looking to build strength in their biceps, as well as individuals aiming to improve their arm aesthetics and overall upper body strength.

Scientific studies supporting its effectiveness

Studies in exercise physiology have shown that resistance training with free weights, like dumbbells, effectively increases muscle growth through hypertrophy due to the mechanical tension placed on the muscles.

Variations

Beginner modifications

If you find the movement too difficult, you can reduce the weight of the dumbbells or perform the exercise seated on a flat bench instead of an incline bench to decrease the demand on the muscles.

Advanced progressions

For advanced users, you can increase the weight of the dumbbells, pause at the top of the curl for a moment to increase time under tension, or incorporate a slow eccentric (lowering) phase for added intensity.

Integrations

Complementary exercises

Integrate this exercise with tricep exercises like tricep pushdowns or skull crushers to create a balanced arm workout, ensuring both bicep and tricep development.

Super set recommendations

Super set the Alternating Double Dumbbell Incline Bench Hammer Curl with Dumbbell Tricep Extensions for an effective arms workout that targets both bicep and tricep muscles.

Sample workout routines

A sample routine could include: Warm-up (5-10 mins), Alternating Double Dumbbell Incline Bench Hammer Curl (3 sets of 10-12 reps), Dumbbell Tricep Overhead Extensions (3 sets of 10-12 reps), along with a cooldown.

Exercise combinations

Combine this exercise with a shoulder press for a complete upper body workout that targets arms and shoulders effectively.

Best time to do this exercise in your workout

This exercise is best performed during the arm-focused portion of your workout, usually after compound lifts but before isolation work for maximum energy and performance.