Hammer Curl

Hammer Curl muscles work – Biceps Exercise!

It is one of the great exercise to train and add more strength to biceps muscle. The Hammer curls is biceps exercise, it is one of the best biceps exercise that trains and gives the forearm muscle.

It is performed holding dumbbell in your both hands and raise curling it up one it one at a time. The Hammer curls is biceps exercise,it is one of the best biceps exercise that trains and gives the forearm muscle.

It is of great exercise to train the top of the biceps, for full contraction at the top and give your biceps a great shape.

Hammer curls performance!

Take to yourself a better Position and grab pair of dumbbells , while still stand upright face forward holding the dumbbells. Slightly bend your knees and make sure that your back is straight.

Mind you don’t hollow your back, keep your elbows at your waist when performing throughout.

During the performance of this exercise your shoulders should be slightly low as you curl the dumbbells up.

keep your abdominals contracted. Extend your arms fully and hold the dumbbells with your thumbs pointing straight forward.

Then, curl up the dumbbells until the weights almost touch your shoulders.

Make sure your biceps are fully contracted and exhale as you go. It is advised to shift your chest forward a few cm as you curl the dumbbells up and press your shoulders down but do not elevate your shoulders.

Don’t let the dumbbells fall down, stray off or overweight your self and don’t twist your hands when curling it up. You can also perform it curling one arm at a time.

Squeeze the biceps and press the dumbbells against your shoulders for some seconds so that you fill the intensity of the contraction before returning to the beginning position.

The down motion should be slightly slower than the up motion. Don’t lean back or forward when you curl up you should remain still throughout the exercise. Move the dumbbell slowly and carefully.

Don,t’ create any momentum or difficulties to yourself during this exercise. you may need to be supervised by an expert or personal trainer during the performance. You should be in full control of the weight throughout the exercise, don’t let the weight control you. Repeat the process again to your desire reps.

Precautions and safety guide for Hammer curls performance!

Make sure that you your position is correct and be straight throughout the exercise. Keep your back is straight and do not hollow your back throughout the performance.

keep your elbows at your waist when when you curl up and down throughout and do not twist your hands when curling it up. shift your chest forward a few cm as you curl, extend your arms fully while still holding the dumbbells with your thumbs pointing straight forward.

Move slowly and be concentrate

Don,t be too fast move slowly focus and concentrate. Move the dumbbell slowly and carefully, the down motion should be slightly slower than the up motion.

Concentrate don’t let the dumbbells fall or stray off of your hands be in full control throughout the exercise and be focus don’t lean back or forward you must when you are curling remain still.

Your shoulders must be slightly low as you curl the dumbbells up and keep your abdominals contracted, Squeeze the biceps for some seconds then return back.

The benefits in performing Hammer curls!

It help to train and boosting the biceps. Hammer curl is one of the great exercise helps train build more mass biceps muscle and it is also help with more strength.

Hammer curls developing more size in the biceps, it is one of the best biceps exercise you can do for your biceps extensions. Hammer curl also help to train chest.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

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