Скачать или смотреть how to do hammer curl

how to do incline hammer curl

✅ don’t use your lower back because when you swing your torso the main tension leaves the biceps and brachialis and goes to helper muscles and lower back
✅ using an incline bench keeps your arm behind your body this keeps the long head of the biceps fully stretched and helps it grow more
✅ a 60 to 70 degree bench angle supports your back better and makes the form easier especially to stop cheating and swinging
✅ for more stretch you can lower the bench to 45 to 60 degrees this increases the range of motion and gives the long head a deeper tension
✅ always lock your shoulders back and down this keeps the shoulder stable and stops your elbow from moving forward
✅ keep your arm behind your body and fixed through the whole movement only the elbow joint should move so you keep max tension on forearm and biceps
✅ exhale when curling up because in the positive phase the muscle needs less oxygen but more force
✅ inhale when lowering because the negative phase is key for muscle growth and must be slow and controlled

📖 Source: Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872
______
#fitness #hammercurl #biceps #personaltrainer #usafitness