Hammer Curl - Resistance Tube Ball

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 handles up to your shoulders, keeping your elbows close to your side. Once you have reached the top of the motion, move your elbows 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 handles 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..