Friday, February 5, 2016

Biceps Curl (Standing Dumbbell Hammer)

Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Stand with your feet hip-width apart or sit on the end of a bench.
2. Hold a pair of dumbbells, palms facing in towards your body.
3. Your arms should be fully extended.
The Movement:
1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement.
2. Hold for a count of two; then slowly lower the dumbbell back to the starting position.
3. Repeat with the other arm and continue alternating arms.
• Curl the dumbbells up slowly. Do not swing them up.
• Keep your upper arms fixed by the sides of your body.
• Keep your body absolutely still. Make sure you do not sway backwards.
• Make sure you fully straighten your arms when you lower the  dumbbells. Do not shorten the downwards phase.