Hammer Incline Bench

A good exercise if you don't have access to a preacher curl, as the use of the bench will help to isolate the biceps muscle, and prevent you from swinging the weight upwards.

COMPLETE

Rest one arm over the top of the incline bench, holding the dumbbell in a hammer style, thumb on top with your palm facing inwards.

The level of incline on the bench will increase the level of difficulty, (higher incline - harder exercise). Whatever your incline level, focus on being able to make sure you can perform the exercise in a smooth position, you may need to use a step box to increase your height over the bench if you feel your forced to raise your shoulders.

Raise the dumbbell in a smooth motion, keeping your thumb on top and your palm facing inwards, until your forearms touch your biceps, lower down again under control, taking note that the harder part of this exercise is your initial lift.

Focus on keeping your tricep in contact with the bench throughout the lift, aiming to keep your shoulders back and head up, to avoid leaning to far over the bench.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.