Hammer Curl - Fitness Ball Dumbbell

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Biceps Forearms Strength Dumbbell Fitness Ball 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 fitness ball, with your feet flat on the floor. Hold dumbbells in your hands, with palms inward grip. The dumbbells hang down at the sides. This is the starting position. Curl the dumbbells up to your shoulders, keeping a hammer grip, keeping your elbows close to your sides. 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 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.