Neutral grip dumbbell curl on incline bench 🆙

Synonyms

The Neutral Grip Dumbbell Curl on Incline Bench is also known as Seated hammer curl.

Type of Exercise

Neutral Grip Dumbbell Curl on Incline Bench is a monoarticular exercise

Neutral Grip Dumbbell Curl on Incline Bench: Execution

The starting position sees the athlete sitting on a bench inclined between 50 ° and 75 °, with the knees bent, the feet firmly resting on the ground, the back in its position of strength, the shoulder blades adducted, the shoulders hyperextended and adducted, elbows extended. The handle is supine and the arms at the sides. The wrists are straight. The execution consists in flexing the elbows without supinating and taking care not to change the position of the rest of the body. The movement ends at the maximum level of flexion of the elbows. Flexing the shoulder is considered cheating. Maintaining the neutral grip gives the brachioradialis a mechanical advantage and, at the level of the long head of the biceps, favors the more lateral (external) fibers. By emphasizing the isometric contraction at the end of the concentric one, the involvement of the brachialis increases. It is possible to perform this exercise, flexing both elbows at the same time, or flexing them alternately; the first option allows you to maintain greater tension on the trained muscles, while the second requires greater balance, given the one-sidedness, and resistance in the grip muscles, since the duration of the exercise doubles. The greater the incline of the bench press, the greater the tension on the brachial bicep.