Monday, 24 December 2012

Hammer Curls

Hammer curls are similar to regular curls, except the palms face in, which involves a bit more forearm than traditional curls.  Turning the hands makes this move challenging; you may need lighter weights. Like the regular curl shown previously, the hammer curl targets the biceps muscles. But, because the hands are rotated in, the forearms also get a bit more attention in this exercise. Changing the hand position can also make the exercise challenging in a different way, so you can do these in combination with regular curls or barbell curls to target the full range of the biceps and the forearms. 

  1. Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
  2. Turn the hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders.
  3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
  4. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle)
  5. Repeat for 1-3 sets of 8-15 reps.

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