Exercise The Right Way - The Hammer Curl
by Rick
Mitchell
zone3
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it comes to
performing the basic exercises that constitute the core of most
bodybuiders' training regimes.
It is useful, therefore, to describe
in detail the processes involved in actually doing these exercises. This
will help beginners to start out using the correct techniques before
moving on to potentially more dangerous heavy weights. If it also helps
more experienced lifters to redress some of the little faults that have
almost imperceptibly crept in over the years, all the better.
In
this article we'll take a close look at the hammer curl using
dumbbells.
MUSCLES TARGETED: brachialis, biceps brachii,
brachioradialis
PREPARATION
Grasp two dumbbells using a
closed grip.
STARTING POSITION
Stand erect with the feet
shoulder width apart, knees slightly flexed.
Place the dumbbells beside
the thighs with the elbows fully extended.
Palms should be facing the
outer thighs.
Position the upper arms against the sides of the
torso.
UPWARD MOVEMENT
Flex the elbow of one arm until the
dumbbell is within a few inches of the front deltoid.
Keep the torso
erect and the upper arm stationary.
Keep the dumbbell in neutral grip
position.
Keep all movements smooth.
DOWNWARD
MOVEMENT
Allow the elbow to slowly extend to the starting
position.
Keep dumbbell in neutral grip position.
Keep the torso and
knees in the same position.
Repeat the same movements with the other
arm.
Repeat or finish set.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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