Hammer Curl - Seated Dumbbell Narrow
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Sit on a bench, with your feet flat on the floor. Hold two dumbbells at your sides and your palms facing inward (hammer grip). This is the starting position. Curl the dumbbells up to your chin while maintaining the hammer grip. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint. Slowly lower the dumbbells 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 on a bench holding dumbbells at your sides with palms facing inward.
Sit on a bench, with your feet flat on the floor. Hold dumbbells at your sides with your hands facing inward (hammer grip). This is the starting position.
Step 2
Curl the dumbbells to your chin. Move the elbows out to work the long bicep head.
Curl the dumbbells up to your chin while maintaining a hammer grip. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint.
Step 3
Slowly lower the dumbbells until your arms are straight.
Slowly lower the dumbbells to the starting position. Inhale during this movement. Hold two dumbbells at your sides and your palms facing inward.