Hammer Curl - Overhang Plate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Biceps Strength Plate Incline Bench Pull Gym
Purpose: This exercise works the biceps muscles.
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.
Sit face down on an incline bench. Hold a plate with your hands at 9 o'clock and 3 o'clock. Let the plate hang with your arms straight down. This is the starting position. Curl the plate up to your chin in an arc. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement. Slowly lower the plate to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Sit face down on an incline bench, holding a plate with the arms straight.
Sit face down on an incline bench. Hold a plate with your hands at 9 o'clock and 3 o'clock. Let the plate hang with your arms straight down. This is the starting position.
Step 2
Curl the plate in an arc to your chin, keeping your upper arms stationary.
Curl the plate up to your chin in an arc. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement.
Step 3
Slowly lower the plate to the starting position.
Slowly lower the plate to the starting position. Inhale during this movement. Hold a plate with your hands at 9 o'clock and 3 o'clock. Let the plate hang with your arms straight down.