The Incline Bench Preacher Hammer Curl exercise is a variation on regular curls that targets the brachialis to develop upper arm strength by placing the arm at an angle to target both heads of the muscle instead of just one. It is an auxiliary exercise that uses isolated movement of a single joint to produce fluid movement that puts relative intensity on the brachialis. The synergist muscles supporting the curl movement include the biceps brachii and the bracioradialis, while the stabilizers that maintain the movement include the wrist flexors. A beginning routine can include 3 sets of 8 repetitions and eventually work upward to 10, 12 or 15 repetitions.
How to perform the Incline Bench Preacher Hammer Curl:
Stand behind an inclined bench with a dumbbell in your left hand, extend your left arm over the bench, so it lies flat against it, and your left arm will then rest on top of the bench, lower the weight slowly and in your control, flexing your bicep at the top of the movement. Return to the starting position and repeat.