Dumbbell Hammer Bicep Curl
 | The hammer or hammer curl is a variation on the standard dumbbell curl and barbell biceps curls. The difference between the two exercises is how you keep your wrists. With the hammer curl show the palms of your hands together. It is an excellent exercise for the Triana forearms and biceps. A big advantage over normal hammer curls that curl the wrists in neutral position while doing the exercise, also makes sure that the way of holding your arms can not fully bend where the tension off your biceps is during the whole exercise that will therefore stress on your muscles! Tools: 2 dumbbells, a dumbbell weight of 5kg is a good place to start, but it may be too heavy or too light so you just have to try yours first. Keep in mind that it comes to doing the exercise properly and does not know heaviest use! Execution: Pick two separate dumbbells and go right to stand on your feet shoulder width apart and bend your knees slightly by more stability. Point the palms of the hands together and move the dumbbells toward your shoulders by bending at your elbow and use your biceps. Your hands, elbows and shoulders should remain here in a line. - Exhale as you move up doing - Stop before you go up the dead center accomplishments and tense your biceps briefly. - Lower the dumbbells to the starting position and check bags that you breathe. - Repeat as needed. Standing barbell biceps curls Aim: to develop the biceps Starting position: Stand up straight with feet hip width. Grasp the barbell in hand, elbows at your sides, arms straight and hands shoulder width apart. Execution: Bend the forearm so that the barbell firmly against the top of the chest. Lower the barbell back down quietly. Keep from start to finish the arm still in the same line as the upper body. Respiratory: Exhale as you bring the barbell to your chest. Inhale when lowering the barbell. Tips: Keep your elbows throughout the movement in the same spot next to your body when you notice that your elbows need to use it smarter to choose a lighter weight. Do not go lean back, use your biceps to get the weight up and not back and forth from your body. You can either choose to weight both up and down, or bring one to a left and right to do, do what you will find the finest! |
