Demonstration video
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Get my programHow to do the standing concentrated hammer curl
Instructions
- Stand next to an incline bench and place your upper arm firmly against the bench surface.
- Hold a dumbbell with a neutral grip (palm facing inward).
- Keep your torso stable and curl the dumbbell upward without moving your upper arm.
- Pause briefly at the top of the movement while squeezing your biceps.
- Lower the dumbbell slowly to the starting position under full control.
- Repeat the movement on the opposite arm.
Technical Tips
- Ensure your upper arm stays firmly pressed against the bench at all times.
- Use a controlled motion to avoid using momentum.
- Avoid rotating the wrist; keep the hammer grip consistent.
Breathing Tips
- Exhale as you curl the dumbbell upward.
- Inhale as you lower it back down.
Medical restrictions
- Elbow tendinitis
- Wrist joint instability
- Biceps tendon inflammation
Description
The standing concentrated hammer curl on an incline bench is a strict, unilateral isolation exercise that targets the biceps with an emphasis on the brachialis and brachioradialis. By supporting the upper arm against the bench while standing, this movement eliminates momentum and allows for focused muscle activation. The hammer grip position enhances forearm engagement and contributes to thicker, more balanced arm development. This variation is particularly useful for athletes looking to correct imbalances or improve symmetry between arms. Unlike seated curls, the standing posture activates stabilizing muscles and encourages full control throughout the movement. It fits well in hypertrophy-focused workouts and is commonly used in bodybuilding and strength routines to maximize arm growth through strict form and concentrated effort.
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Description
The standing concentrated hammer curl on an incline bench is a strict, unilateral isolation exercise that targets the biceps with an emphasis on the brachialis and brachioradialis. By supporting the upper arm against the bench while standing, this movement eliminates momentum and allows for focused muscle activation. The hammer grip position enhances forearm engagement and contributes to thicker, more balanced arm development. This variation is particularly useful for athletes looking to correct imbalances or improve symmetry between arms. Unlike seated curls, the standing posture activates stabilizing muscles and encourages full control throughout the movement. It fits well in hypertrophy-focused workouts and is commonly used in bodybuilding and strength routines to maximize arm growth through strict form and concentrated effort.
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