Скачать или смотреть Advanced Bicep Exercise At Home Only Dumbbell ( hammer curls) no use machine

Advanced Bicep Exercise At Home Only Dumbbell ( hammer curls) no use machine

Hammer curls are a great exercise to target the biceps and forearms. Here’s how you can perform them at home using only dumbbells:

Hammer Curls
Equipment: Pair of dumbbells

Muscles Worked: Biceps brachii, brachialis, brachioradialis

Instructions:
Starting Position:

Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand with a neutral grip (palms facing your torso).
Keep your arms fully extended by your sides.
Curling Motion:

Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Lowering the Weights:

Inhale and slowly begin to lower the dumbbells back to the starting position.
Make sure to control the movement and avoid using momentum.
Repetitions:

Perform 3-4 sets of 10-15 repetitions each.
Tips for Proper Form:
Keep your elbows close to your torso.
Avoid swinging your body to lift the weights; use your biceps to do the work.
Maintain a neutral grip throughout the exercise.
Control the movement during both the lifting and lowering phases.
Keep your core engaged and your back straight.
Variations:
Seated Hammer Curls:

Sit on a bench or chair with your back straight.
Perform the hammer curls as described above.
Alternating Hammer Curls:

Curl one dumbbell at a time, alternating between arms.
Cross-Body Hammer Curls:

Instead of curling the dumbbell straight up, curl it across your body toward the opposite shoulder.
Advanced Tips:
Increase the weight gradually as you build strength.
Incorporate a slow negative phase (lowering the dumbbell) to increase muscle tension.
Superset with other bicep exercises for a more intense workout.
By performing hammer curls with proper form and gradually increasing the weight, you can effectively target your biceps and forearms at home using just dumbbells.
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