Hammer Curl - Squat Barbell
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Biceps Forearms Shoulders Traps Strength Hammer Barbell Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Get into a squat position, glutes on your calves. Hold a hammer barbell with your hands about shoulder-width apart and your palms facing up (underhand grip), triceps just above the elbows resting on your kneecaps. This is the starting position. Curl the hammer barbell up to your chin. 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 hammer barbell 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
In a squat position, hold a hammer barbell with an underhand grip.
Get into a squat position, glutes on your calves. Hold a hammer barbell with your hands about shoulder-width apart and your palms facing up (underhand grip), triceps just above the elbows resting on your kneecaps. This is the starting position.
Step 2
Curl the hammer barbell to your chin. Then move the elbows out slightly to work the long bicep head crossing the shoulder.
Curl the hammer barbell up to your chin. 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 hammer barbell to the starting position.
Slowly lower the hammer barbell to the starting position. Inhale during this movement. Hold a barbell with your hands about shoulder-width apart and your palms facing up (underhand grip), triceps just above the elbows resting on your kneecaps.