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Dumbbell Hammer Curl - Biceps
In this lesson you will learn how to do proper dumbbell
hammer curls.
The dumbbell hammer curl is a biceps exercise where you curl up 2 dumbbells
without twisting
the hands. Because the weights are moved without twist, ( like if you
were using a hammer )
this exercsie is called hammer curl.
Find more biceps exercises at weight training main.
Technical description: Dumbbell Hammer Curl - Biceps
- Stand upright and hold 2 dumbbells in your hands.
Bend your knees slightly and look straight forward. ( preferable into a mirror )
Start with your arms fully extended and hold the dumbbells with the thumbs pointing straight forward.
Keep your elbows at your waist during the entire movement and contract your abdominals a little, to avoid a hollow back.
Also keep your shoulders low as you move the weights.
- Curl up both dumbbells without twisting the hands until the weights touch your shoulders and
your biceps are fully contracted. ( tumbs point towards shoulders )
Exhale at the same time and move the dumbbells slowly and concentrated.
Don't elevate your shoulders, don't lean back and don't hollow your back.
Even shift your chest forward a few cm as you curl the dumbbells up and press your shoulders down.
To intensify the contraction, squeeze your biceps and press the dumbbells against your shoulders for aproximately 1 sec.
- Then return to the beginning position and inhale The down motion has to be a bit slower than the up motion.
( up: appr. 2 seconds )
( down: appr. 3 seconts )
Trainer advice: Dumbbell Hammer Curl - Biceps
- Don't swing your trunk or your arms to lift the weights.
To avoid this, move slighty forward when you curl the weight up.
- Also try seated hammer curls.
Related instructions: Dumbbell Hammer Curl - Biceps
Videos: Dumbbell Hammer Curl - Biceps
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