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Dumbbell bicep hammer curls are an alternative to the standard bicep curl. The hammer curl exercise targets the bicep and the upper-outer forearm muscle. By rotating the palms inwards so that the dumbbells are vertical, it places more emphasis on this part of the forearm.
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Biceps
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Forearms
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Hammer Curls Steps:
Stand up straight holding a dumbbell in each hand.
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Starting with an underhand grip, rotate the hands inwards so that the palms face each other and the dumbbells are vertical.
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Pull the shoulders back and keep the upper arms tucked into the body.
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Curl the dumbbells from the sides until shoulder height.
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Pause briefly, extend the elbows to straighten the arms and lower to the start position.
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Maintain a straight back throughout the movement.
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