Hammer Curl - Bent Over Single

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Shoulders Strength Dumbbell Pull Gym

Purpose: The Alternate Hammer Curl focuses on the biceps but also involves the brachioradialis.

Benefits: The hammer curl places greater relative intensity on the brachioradialis muscle.

Bend over, with your knees slightly bent and your feet shoulder-width apart. Grab a dumbbell in your right hand, with the palm of the hand facing inward (hammer grip), and let it hang at your side supported by your left hand behind your right tricep. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your right hand forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your right biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the right hand back to the starting position. Inhale during this movement. Hold a dumbbell in your right hand, with the palm of the hand facing inward (hammer grip), and let it hang at your side supported by your left hand behind your right tricep. Your elbows should be close to your body. Repeat for the recommended number of repetitions. Bend over, with your knees slightly bent and your feet shoulder-width apart. Grab a dumbbell in your left hand, with the palm of the hand facing inward (hammer grip), and let it hang at your side supported by your right hand behind your left tricep. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your left hand forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your left biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the left hand back to the starting position. Inhale during this movement. Hold a dumbbell in your left hand, with the palm of the hand facing inward (hammer grip), and let it hang at your side supported by your right hand behind your left tricep. Your elbows should be close to your body. Repeat for the recommended number of repetitions.

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