Hammer Curls

طريقة الأداء

1. 01Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
2. 02The palms of the hands should be facing your torso. This will be your starting position.
3. 03Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
4. 04After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
5. 05Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.