stanidng harmmer crul
Exercise Profile
Main Muscle Group: - Biceps
Secondary Muscle(s): - Forearms
Exercise Type: - Strength
Equipment Required: - Dumbbell
Mechanics: - Isolation Force Type: - Pull
Exercise Instruction
1. The hammer curl is great exercise for the biceps and forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells b your sides.
2. You should be using a neutral grip, meaning your palms facing your body.
3. Bend your arms slightly to take tension into the biceps.
4. Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible.
5. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position
6. Repeat for desired rep.
Exercise Tips
1. Do not lean back as you move the weight – this is cheating!
2. Keeping your elbows locked in your sides throughout the set. Don’t allow them to come forward as you curl the weight up. Focuses on only allowing your forearms to move.
3. Squeeze and hold at the top of the movement for maximum result.
4. Keep the rep timing slow and control the weight for the whole set. l