Barbell Curls Lying Against An Incline vs Hammer Curls

Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.

While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.

After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.

Repeat for the recommended amount of repetitions.

Stand up with your torso upright and a dumbbell on 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.

Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.

After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.

Repeat for the recommended amount of repetitions.