The dumbbells are held like a hammer and the movement emulates that of hammering a nail, hence the name.This exercise is performed by alternating both arms for a full repetition.It also hits the forearm muscle group (brachioradialis) extremely well due to the wrist position with the hammer grip as you curl the weight up.This exercise employs the use of dumbbells which are held with each hand and then raised to shoulder level and returned down to waist level.
You may notice that the you get a little more muscle developing on the inside of the bicep after some time.Alternating hammer curls are a great way to grow your biceps as well as develop forearm strength. single online Stuttgart I have found that the exercise really helps to develop the entire bicep.For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.Arm definition and a stronger grip are just a couple of reasons why you should add the alternate hammer curl to your strength training routine.
Single arm alternating hammer curls
Hammer curls are a very basic weight lifting exercise that anyone, from beginners to professional chunkheads, can do.Do remember, of course, that it's important to vary the weight according to what you can handle.Exercise Instructions: With a dumbbell in each hand, stand with your arms naturally hanging at your sides with your palms facing in toward your body. While keeping your palms facing inward, curl the weight in your right hand directly up toward your shoulder while keeping your wrist in a fixed position (do not supinate or turn your wrist as you curl up).Curls are isolation exercises that only work the arms.
By including the overhead press to the exercise, it becomes a compound exercise that works several different muscles at the same time.
My biceps always feel more full after hammer curls.
Also, I’m not big on focusing on developing forearm size, but alternating hammer curls do help provide strength training to the forearms.
These hammer curls will tone your biceps and triceps.
Variations: There are many possible variations for this movement.