Hammer Curl - Resistance Tube Ball Alternate
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Biceps Forearms Strength Fitness Ball Resistance Tube Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Obtain two resistance tubes of equal resistance. Hook the resistance tubes to the each side of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handles for the resistance tube in your hands, with palms facing inwards (hammer grip). The handles hang down at the sides. This is the starting position. Curl the right handle up to your shoulders, keeping your elbow close to your side. Once you have reached the top of the motion, move your elbow out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the handle to the starting position. Inhale during this movement. Hold the handles for the resistance tube in your hands, with palms supinated grip. The handles hang down at the sides. Curl the left handle up to your shoulders, keeping your elbow close to your side. Once you have reached the top of the motion, move your elbow out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the handle to the starting position. Inhale during this movement. Hold the handles for the resistance tube in your hands, with palms supinated grip. The handles hang down at the sides. 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 on a fitness ball holding resistance tube handles down at your sides, hammer grip.
Obtain two resistance tubes of equal resistance. Hook the resistance tubes to the each side of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handles for the resistance tube in your hands, with palms facing inwards (hammer grip). The handles hang down at the sides. This is the starting position.
Step 2
Curl the right handle to your shoulder. At the top of the motion, lift your elbow slightly forward.
Curl the right handle up to your shoulder, keeping your elbow close to your side. Once you have reached the top of the motion, move your elbow out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 3
Slowly lower the handle to the starting position.
Slowly lower the handle to the starting position. Inhale during this movement. Hold the handles for the resistance tube in your hands, with palms facing inwards (hammer grip). The handles hang down at the sides.
Step 4
Curl the left handle to your shoulder. At the top of the motion, lift your elbow slightly forward.
Curl the left handle up to your shoulder, keeping your elbow close to your side. Once you have reached the top of the motion, move your elbow out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 5
Slowly lower the handle to the starting position.
Slowly lower the handle to the starting position. Inhale during this movement. Hold the handles for the resistance tube in your hands, with palms facing inwards (hammer grip). The handles hang down at the sides.