Step 1: Grab dumbbells out of a rack or off the floor and stand up.
Step 2: Keep your arms straight and, using an overhand grip, have the dumbbells by your side with your palms facing your body to start. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees are slightly bent.
Step 3: With your wrists straight, bend your elbows and curl one dumbbell across your body toward the opposite shoulder in a controlled manner, so that your palm will still be facing your body. Continue to keep your back tight and upright, keeping a slight bend to your knees.
Step 4: Once the dumbbell reaches shoulder level on the opposite side, pause for a split-second, squeeze your bicep and then straighten the elbows, lowering the dumbbell in a controlled manner, until it is back by your side. Your elbow will continue to remain by your side throughout the descent. Repeat with the opposite arm.
Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the dumbbells back on the ground.
Benefits:
The hammer curl is the king of the dumbbell movements for your forearms and outer biceps and is a great way to increase mass, strength and muscle in these areas.
It can be used as a great finisher to a workout, or a great compound movement to begin your arm day. When done properly, this movement can add a great deal of mass to your arm, and are often a go-to in that regard.
Its simplistic nature allows for a variety of skill levels to use the exercise, and the hammer curl can be instrumental in adding muscle and significant strength in your arms when done properly.
Do not allow your shoulders to shrug the weight up or swing the weight up. When using max weight, a slight rock is acceptable, but your arm should always be doing the majority of the movement.
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, and sit in a preacher curl machine. Your armpits should fit into the top of the preacher curl bench, locking you into place. Your hands will be about shoulder-width apart (or inside the angle...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the bar up, keeping your arms straight and keeping the bar close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the bar up, keeping your arms straight and keeping the bar close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
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