This exercise builds lower and middle arm strength by targeting the brachialis through isolated mechanics, which cause isometric flexion of the elbow. As an auxiliary utility exercise, it primarily places relative intensity on the head of the target muscle. For balance, it should receive countering by basic utility workouts, which can include any curls that place absolute intensity on the synergist muscles involved in this exercise. The synergists involved in this exercise include the brachioradialis and the biceps brachii. The stabilizing muscles include the wrist flexors, the levator scapulae, the middle and upper trapezius and the brachioradialis. As with other types of seated curls, begin with 2-4 sets of 8-10 repetitions and gradually work toward more numerous repetitions and longer sets. An ideal endpoint or goal is 5-6 sets of 12-15 repetitions. This is also achievable through starting with long sets and low weight and increasing the weight as the exercise becomes more comfortable.
How to perform the seated incline hammer curl
Sit on an inclined bench, with a dumbbell in each hand, arms hanging straight down, turn your hands so your palms are facing towards each other, and without moving your upper arms, slowly curl the weights up until the ends of the dumbbells reach your shoulders, your palms should still be facing in towards each other. Flex your biceps at the top of the movement, and slowly lower your arms back down.
