Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
Incline hammer curl or incline dumbbell hammer curl is one of the most common approaches to developing big biceps. Gym-goers are aware that there are few workouts better than the incline hammer curl when it comes to strengthening their muscles in the forearm and upper arm.
Preacher Hammer Dumbbell Curl Instructions Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip). As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.