Single-arm dumbbell hammer curls

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Bulging biceps and better grip are just two of benefits you will experience from using hammer-style dumbbell curls. While it is common knowledge that your biceps are trained with curls, the hammer curl variation trains other areas of your arm as well. Performing dumbbell hammer curls is easy and only requires basic knowledge of how your arms move. To set up the exercise, stand up and grab a pair of dumbbells while rotating your hands inward so that the palms of your hands are parallel to each other. The curls are performed by gently pressing your elbows into the sides of your body and then flexing at your elbow.

Learn how to do single-arm alternating dumbbell curls. Benefits Single-arm alternating dumbbell curls work the biceps of each arm individually while overlapping reps to get your heart rate up.

Starting Position Stand upright with feet about hip-width apart and dumbbells held in each hand at your sides with your palms facing up and dumbbells held in an easy, open-handed grip. Hold your elbows in front of your ribs.

From the starting position, keep your upper arm stationary and shoulders retracted as you do a full bicep curl with one arm. Begin the curl with a scooping motion to lengthen the muscle before flexion. Keep your elbow in front of your ribs as you bring your hand up toward your shoulder. Flex your bicep fully at the top of the movement. From the top single-arm dumbbell hammer curls the curl, reverse direction single-arm dumbbell hammer curls begin lowering the weight back partnervermittlung st petersburg vip, resisting the weight with your biceps as you lower the dumbbell.

As you begin lowering that arm from the top of your curl, start curling with the other arm, such that the hands pass each other at the midpoint of the curls, one going up and the other going down. Muscles Worked Biceps Starting Position Stand upright with feet about hip-width apart and dumbbells held in each hand at your sides with your palms facing up and dumbbells held in an easy, open-handed single-arm dumbbell hammer curls. Please enable JavaScript to watch this video.

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