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    Featured Exercise: Standing Dumbbell Hammer Curl: Resource: American Council On Exercise

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    AMITRAHIR
    Standing dumbbell hammer curls work the bicep muscles in the upper arms. To perform the exercise, stand with feet shoulder-width apart holding dumbbells at your sides with palms facing your body. Curl the dumbbells by flexing your elbows to bring them near your shoulders, then lower back to the starting position in a controlled motion. Aim for 8 to 12 repetitions per set, increasing weight over time as the motion becomes easier to continue strengthening the biceps. Maintain proper form by keeping your core braced and shoulders pulled back throughout the movement.

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    Featured Exercise: Standing Dumbbell Hammer Curl: Resource: American Council On Exercise

    Uploaded by

    AMITRAHIR
    53 views1 page
    Standing dumbbell hammer curls work the bicep muscles in the upper arms. To perform the exercise, stand with feet shoulder-width apart holding dumbbells at your sides with palms facing your body. Curl the dumbbells by flexing your elbows to bring them near your shoulders, then lower back to the starting position in a controlled motion. Aim for 8 to 12 repetitions per set, increasing weight over time as the motion becomes easier to continue strengthening the biceps. Maintain proper form by keeping your core braced and shoulders pulled back throughout the movement.

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    Hammer Curl

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    Standing dumbbell hammer curls work the bicep muscles in the upper arms. To perform the exercise, stand with feet shoulder-width apart holding dumbbells at your sides with palms facing your body. Curl the dumbbells by flexing your elbows to bring them near your shoulders, then lower back to the starting position in a controlled motion. Aim for 8 to 12 repetitions per set, increasing weight over time as the motion becomes easier to continue strengthening the biceps. Maintain proper form by keeping your core braced and shoulders pulled back throughout the movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    53 views1 page

    Featured Exercise: Standing Dumbbell Hammer Curl: Resource: American Council On Exercise

    Uploaded by

    AMITRAHIR
    Standing dumbbell hammer curls work the bicep muscles in the upper arms. To perform the exercise, stand with feet shoulder-width apart holding dumbbells at your sides with palms facing your body. Curl the dumbbells by flexing your elbows to bring them near your shoulders, then lower back to the starting position in a controlled motion. Aim for 8 to 12 repetitions per set, increasing weight over time as the motion becomes easier to continue strengthening the biceps. Maintain proper form by keeping your core braced and shoulders pulled back throughout the movement.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Featured Exercise: Standing Dumbbell Hammer Curl

    Short sleeves are never out of style. This year, lets push to have leaner and stronger arm
    muscles by working our biceps correctly. Simply put, the bicep is the upper arm muscle
    most people flex when they want to emulate a bodybuilders stance. The bicep rotates the
    forearm and flexes the elbow.
    Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip
    (thumbs around the handles with your palms facing your body). Position the dumbbells
    alongside your thighs with your elbows fully extended. Assume a split-stance position to
    stabilize your body, stiffen your torso by contracting your abdominal/core muscles
    ("bracing"), and depress and retract your scapulae (pull your shoulders down and back),
    maintaining these positions throughout the exercise. Your head and neck should be
    aligned with your spine.
    Upward Phase: Exhale and slowly flex (bend) one or both elbows in unison until the
    dumbbell(s) near(s) the front of your shoulder. If performing alternating arm curls, the
    opposite arm should remain in the starting position. Perform the curl while keeping your
    torso erect (no arching your low back) or without moving your elbows forward. Maintain
    a neutral wrist position (wrist straight without any bend with your palms facing your
    body) and avoid shrugging your shoulders throughout the movement.
    Downward Phase: Inhale and gently lower the dumbbells back towards your starting
    position until the elbow(s) is/are fully extended, keeping the dumbbell in the neutral
    position. Maintain your split-stance, torso and shoulder position and if performing
    alternating arm curls, repeat to the opposite side.
    Each set should consist of eight to 12 repetitions, working the muscles to the point of
    fatigue. When you are able to perform 12 repetitions of an exercise correctly (without
    cheating), increase the amount of resistance by 5 to 10% to continue making safe progress.
    Resource: American Council on Exercise http://www.acefitness.org/exerciselibrary/exercisedetail.aspx?exerciseid=10

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