Hammer Curl - Squat 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.
Get yourself into a squat position, with your feet flat on the floor and about shoulder-width apart. Hold two dumbbells at your sides and your palms facing inward (hammer grip), your triceps on your kneecaps. 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. Repeat for the required number of repetitions. 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. 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 dumbbells at your sides with palms facing inward.
Get yourself into a squat position, with your feet flat on the floor and about shoulder-width apart. Hold two dumbbells at your sides and your palms facing inward (hammer grip), your triceps on your kneecaps. 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 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.
Step 3
Slowly lower the dumbbell until your arms are straight.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold two dumbbells at your sides and your palms facing inward, your triceps on your kneecaps. Repeat as required.
Step 4
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 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.
Step 5
Slowly lower the dumbbell until your arms are straight.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold two dumbbells at your sides and your palms facing inward, your triceps on your kneecaps. Repeat as required.