Preacher Curl - Fitness Ball Barbell Hammer
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Strength Hammer Barbell Fitness Ball Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Kneel behind a fitness ball. Hold a barbell with your hands about shoulder-width apart and your palms facing up (supinated grip). Ensure that your armpits are against the top of the ball with your triceps (not just your elbows) on the on the far side ball. This is the starting position. Curl the barbell up to your chin. Your upper arms should remain on the pad throughout the entire motion. Exhale during this movement. Slowly lower the 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
Kneel behind a fitness ball holding a barbell with an underhand grip. The triceps should be flat on the far side of the ball.
Kneel behind a fitness ball. Hold a barbell with your hands about shoulder-width apart and your palms facing up (supinated grip). Ensure that your armpits are against the top of the ball with your triceps (not just your elbows) on the on the far side ball. This is the starting position.
Step 2
Curl the barbell up to your chin, keeping upper arms on the pad.
Curl the barbell up to your chin. Your upper arms should remain on the pad throughout the entire motion. Exhale during this movement. Squeeze the biceps at the top of the movement.
Step 3
Slowly lower the barbell to the starting position.
Slowly lower the barbell to the starting position. Inhale during this movement. Hold a barbell with your hands about shoulder-width apart and your palms facing up (supinated grip). Ensure that your armpits are against the top of the ball with your triceps (not just your elbows) on the on the far side ball.