Hammer Curl - Standing Dumbbell Single
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play. Using a hammer grip keeps the hands in a very strong position.
Stand upright with your feet flat on the floor and your knees bent slightly. Hold a dumbbell in your right hand down at your side and your palm facing inward (hammer grip). This is the starting position. Curl the right dumbbell up to your chin while maintaining the hammer grip. Your upper arm 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 dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand down at your side and your palm facing inward (hammer grip). Repeat for the required number of repetitions. Stand upright with your feet flat on the floor and your knees bent slightly. Hold a dumbbell in your left hand down at your side and your palm facing inward (hammer grip). This is the starting position. Curl the left dumbbell up to your chin while maintaining the hammer grip. Your upper arm 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 dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand down at your side and your palm facing inward (hammer grip). 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
Stand upright holding a dumbbell in your right hand at your sides with palms facing inward.
Stand upright with your feet flat on the floor and your knees bent slightly. Hold a dumbbell in your right hand down at your side with your hand facing inward (hammer grip). This is the starting position.
Step 2
Curl the right dumbbell to your chin. Move the elbow out to work the long bicep head.
Curl the right dumbbell up to your chin while maintaining a hammer grip. Your upper arm 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 dumbbell until your arms are straight.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your right hand down at your side and your palm facing inward. Repeat as required.
Step 4
Stand upright holding a dumbbell in your left hand at your sides with palms facing inward.
Stand upright with your feet flat on the floor and your knees bent slightly. Hold a dumbbell in your left hand down at your side with your hand facing inward (hammer grip). This is the starting position.
Step 5
Curl the left dumbbell to your chin. Move the elbow out to work the long bicep head.
Curl the left dumbbell up to your chin while maintaining a hammer grip. Your upper arm 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 6
Slowly lower the dumbbell until your arms are straight.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold a dumbbell in your left hand down at your side and your palm facing inward. Repeat as required.