Alternate Hammer Curl vs Incline Inner Biceps Curl

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

The palms of the hands should be facing your torso. This will be your starting position.

While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.

Slowly begin to bring the dumbbells back to starting position as your breathe in.

Repeat the movement with the left hand. This equals one repetition.

Continue alternating in this manner for the recommended amount of repetitions.

Hold a dumbbell in each hand and lie back on an incline bench.

The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.

Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip: The end of the movement should look similar to a double biceps pose.

After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.

Repeat for the recommended amount of repetitions.