Hammer Curl - Bent Over Resistance Alternate

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Biceps Forearms Shoulders Strength Resistance Tube Pull Gym

Purpose: This exercise works the biceps muscles but focuses also on the brachioradialis (a muscle that crosses the elbow joint and assists in rotating the forearm).

Benefits: This exercise is similar in effect to the Spider curl and does a good job of placing maximum tension on the biceps in the fully contracted position.

Obtain 2 resistance tubes of equal resistance. Stand, with your feet flat on the floor, on one end of each resistance tube. Hold the handles with your hands about shoulder-width apart and your palms facing inwards (hammer grip). Bend over with your feet about shoulder width apart and your knees slightly bent. Let the handles hang with your arms straight down. This is the starting position. Curl the right handle up to your chin. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the handle to the starting position. Inhale during this movement. Stand, with your feet flat on the floor, on one end of each resistance tube. Hold the handles with your hands about shoulder-width apart and your palms facing up (underhand grip). Bend over with your feet about shoulder width apart and your knees slightly bent. Let the handles hang with your arms straight down. Curl the left handle up to your chin. Your upper arm should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the handle to the starting position. Inhale during this movement. Stand, with your feet flat on the floor, on one end of each resistance tube. Hold the handles with your hands about shoulder-width apart and your palms facing inwards (hammer grip). Bend over with your feet about shoulder width apart and your knees slightly bent. Let the handles hang with your arms straight down. Repeat for the required number of repetitions.

The biceps is a straight muscle which has two heads. The long head crosses both the elbow and the shoulder joints. It bends the arm at the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.