![]() Stop when you’ve lifted the dumbbell as high as you can without moving your upper arm. Without moving your upper arms, bend your right elbow to lift the dumbbell toward your shoulder. Hold a pair of dumbbells with your palms facing in. Just be careful that the weight doesn’t result in a reduced range of motion.Īll three versions are very similar as far as their muscle focus try them all to discover which one is the most comfortable and works the best for you. For this reason, you can use heavier weights with hammer curls than with classic supinated curls. Your arm is stronger when you use a neutral, rather than a supinated, hand position. ![]() Hold the contracted position for half of a second. Holding the upper arm stationary, maintaining a neutral grip, curl the weight forward contracting the biceps continue curling to a fully contracted position.Keep the upper part of your arms pressed against your torso.Don’t allow your elbows to travel forwards because your deltoids will take most of the strain and you won’t be working your biceps and forearms hard. Keep the elbows close to the body all the time.Ensure that you don’t lean back – you risk damaging your lower back as well as making the exercise less effective.This is a neutral grip (that’s why this grip is nicknamed Hammer grip). Standing Hammer Curl Tips & Key Points to Remember You can also perform these by bringing the dumbbell across your body to the opposite shoulder (not shown). As soon as that dumbbell is back in the starting position, slowly curl the dumbbell in the opposite arm up to a position of full contraction, while the other arm is held down at your side. Pause briefly in the position of full contraction, and then slowly lower the dumbbell back to the starting position. Standing Hammer Curl – One Arm At A Time (In Alternating Fashion) Standing Hammer Curl – Two Arms At A TimeĮXERCISE EXECUTION (MOVEMENT): While maintaining the neutral grip, slowly raise (curl) the dumbbell in an upwards arc towards your shoulder, while the other stays at your side. In other words, your palms should be facing in toward your hips (thumbs pointing forwards). Let your arms hang straight down from your shoulders, and turn your palms so they’re facing each other (neutral grip). STARTING POSITION (SETUP): With your knees slightly bent and your feet about hip-width apart, grab a pair of dumbbells and hold them at your sides. Exercise Instructions – Perfect Standing Hammer Curl Technique Standing hammer curls can be performed bilaterally (simultaneously) or in an alternating fashion (lifting one arm at a time). Either way, keep your elbows close to your sides and your upper arms stable. ![]() You can also try it seated on an incline bench to extend the range of possible movement. You can do the hammer curl seated or standing. This variation of the biceps curl is much easier on your wrists, which remain in a more natural position. In addition to working the biceps, standing hammer curl works the elbow flexor muscles on the front of your arms ( forearm muscles). ![]() Standing hammer curl is identical to the standing dumbbell curl, except that you start with your palms turned inward and keep them in that position throughout the movement.
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