![]() It also targets your biceps, brachialis, and forearm muscles. This is another great alternative to hammer curls. Then curl as you lift the dumbbells until your forearm is vertical and your palms facing inward. In order to perform this workout, hold two dumbbells in each hand, with your palms facing forward. ![]() Just as the name implies, it targets mainly your biceps and it is also easy to execute. The closest alternative to the hammer curl is the Bicep Curls. These alternatives are excellent moves that can build your biceps and forearms in record time. That is why you need to learn alternatives to hammer curls. One way to get faster results and reach your goal more efficiently is to target the same muscle or muscle groups using different exercises. The most important thing is that the exercise builds your upper arm and activates your forearm. Other variations of the hammer curls can involve the use of other equipment like kettlebells, resistance bands, and cables. You can choose to do this whether you are standing or seated. When you are done with one arm, repeat the process on the other arm to complete one set. Then lower it down gently and flex your triceps. Instead of curling the dumbbells up with both arms, you can curl just one dumbbell up until your forearm gets to a vertical level. ![]() Keep your palms facing inward.Īfter taking a proper seating position for the hammer curls, you can continue from step 3 above.Īnother variation is to do the hammer curls by alternating one arm after another. Once you get a bench, sit upright with your legs apart and hold the dumbbells in both hands. The major difference here is the bench for the exercise. One variation of the hammer curl is to do the exercise while seated. This will properly engage the muscles for a better result. Since it involves a smaller range of motion, you can go a bit heavier and take it slow. Moving your upper arm will only result in working your deltoids and not your biceps. Pro Tip: Let your upper arm be still during the complete range of movement. Repeat the process for the number of times required.Flex your triceps so that the tension of each contraction will be increased.Pause for one or two seconds, and then lower the dumbbells down gently to the bottom where you started from.Curl the dumbbells up until your forearm gets to a vertical level.Let your elbows be well tucked in to your body with your upper arms completely still.Turn your wrist and let one end of the dumbbell face forward, with the other end facing backward.Hold a dumbbell in each hand as you stand straight up on your feet (shoulder-width apart).
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