Edited by Dr. Massimo Bonazzelli
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
Variants
- Standing Neutral Grip Dumbbell Curl
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 a mechanical advantage the brachioradialis and at the level of the long head of the biceps favors the more lateral (external) fibers. Emphasizing the isometric contraction at the end of the concentric one, increases the involvement of the brachialis. 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 higher the incline of the bench, the greater the tension on the brachial biceps.
Muscles involved in the dumbbell curl exercise with neutral grip on an incline bench
Group 0
- Brachial biceps
- Brachioradialis
- Brachialis
Elbow flexion
Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot
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