In exercise, hammer curls are a well-known exercise. Regularly doing hammer curls has many benefits for our bodies, but there are also things to pay attention to when doing hammer curls. For example, how to practice? Many people don’t know whether hammer curls can train the biceps. So, do hammer curls work your biceps? How to do hammer curl? Let’s take a look.
Do hammer curls work the biceps?
It mainly exercises the biceps.
How to practice hammer curl
1. Stand upright, holding a dumbbell in each hand, arms hanging naturally on both sides of the body, elbows close to the body, palms facing each other. This is the starting position of the movement.
2. Keeping your upper arms fixed, contract your biceps to curl the dumbbell upwards, and exhale at the same time. Until the biceps are contracted to their limit, the dumbbells are at shoulder height.
3. Stay at the top for a moment, feel the contraction of the biceps, and then slowly return the dumbbell to the starting position while inhaling.
Feeling of Hammer Curl
1. When bending, there is an obvious feeling of contraction and force on the front of the arm.
2. When you drop to the lowest point, your whole arm will feel tight.
Common mistakes in hammer curls
Error: When bending, the body swings back and forth to borrow force, resulting in poor training effect and waist discomfort.
Solution: Lower the dumbbell weight; or lean forward slightly.
Whether you do hammer curls or alternate hands
You can do both, it depends on what you like. The advantage of doing it alternately is that you can focus on the movement of one hand, so that you can concentrate more. Of course it takes longer.
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