Maintain your split-stance, torso and shoulder position and if performing alternating arm curls, repeat to the opposite side. The curls are performed by gently pressing your elbows into the sides of your body and then flexing at your elbow. The hammer curl is a great variation to use for mixing up your arm workout because it works the arm in a different angle and alternately works the bicep brachii. Bend your elbows, bringing the dumbbells up toward your shoulders while keeping your upper arms in line with. Keep your back straight and your elbows against your sides. Step 3ĭownward Phase: Inhale and gently lower the dumbbells back towards your starting position until the elbow(s) is/are fully extended, keeping the dumbbell in the neutral position. How to do hammer curls with proper form While standing or sitting, hold dumbbells at your sides with your palms facing each other. Maintain a neutral wrist position (wrist straight without any bend with your palms facing your body) and avoid shrugging your shoulders throughout the movement. Perform the curl while keeping your torso erect (no arching your low back) or without moving your elbows forward. By keeping your wrists in a neutral position, you’ll naturally be able to lift more weight because your brachioradialis will be in a stronger force-producing position. It performing alternating arm curls, the opposite arm should remain in the starting position. Execution: Stand with your feet about shoulder width apart holding a pair of dumbbells. The barbell hammer curl is a great exercise for working your biceps, brachialis, and brachioradialis muscles with plenty of resistance. Upward Phase: Exhale and slowly flex (bend) one or both elbows in unison until the dumbbell(s) near(s) the front of your shoulder. You can do Hammer Curls in five simple steps (they’re also demonstrated in the video above): Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your. Your head and neck should be aligned with your spine. Assume a split-stance position to stabilize your body, stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining these positions throughout the exercise. Position the dumbbells alongside your thighs with your elbows fully extended. Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles with your palms facing your body).
0 Comments
Leave a Reply. |