Hammer Curl - Resistance Tube Bent Single
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Biceps Forearms Strength Resistance Tube Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Stand upright with one end of a resistance tube under the right foot. Place your feet about shoulder-width apart. Bend over with your back flat and hold the handle for the resistance tube in your right hand, with a hammer grip. The handle hangs down at the side. This is the starting position. Curl the handle up to your shoulder, keeping your elbow 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 handle to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Stand upright with one end of a resistance tube under the left foot. Place your feet about shoulder-width apart. Bend over with your back flat and hold the handle for the resistance tube in your left hand, with a hammer grip. The handle hangs down at the side. This is the starting position. Curl the handle up to your shoulder, keeping your elbow 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 handle 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
Bend over with the resistance tube handle in your right hand, other end under your right foot.
Stand upright with one end of a resistance tube under the right foot. Place your feet about shoulder-width apart. Bend over with your back flat and hold the handle for the resistance tube in your right hand, with a hammer grip. The handle hangs down at the side. This is the starting position.
Step 2
Curl the handle to your shoulder. At the top of the motion, lift your elbow slightly forward.
Curl the handle up to your shoulder, keeping your elbow 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.
Step 3
Slowly lower the handle to the starting position.
Slowly lower the handle to the starting position. Inhale during this movement. Hold the handle for the resistance tube in your right hand, with a hammer grip. The handle hangs down at the side. Repeat as required.
Step 4
Bend over with the resistance tube handle in your left hand, other end under your left foot.
Stand upright with one end of a resistance tube under the left foot. Place your feet about shoulder-width apart. Bend over with your back flat and hold the handle for the resistance tube in your left hand, with a hammer grip. The handle hangs down at the side. This is the starting position.
Step 5
Curl the handle to your shoulder. At the top of the motion, lift your elbow slightly forward.
Curl the handle up to your shoulder, keeping your elbow 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.
Step 6
Slowly lower the handle to the starting position.
Slowly lower the handle to the starting position. Inhale during this movement. Hold the handle for the resistance tube in your left hand, with a hammer grip. The handle hangs down at the side. Repeat as required.