This exercise is ideal for training the biceps in isolation. Hammer curls train the biceps and brachialis.
Exercise
Hammer Curls
Standing
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Stand shoulder-width apart, keep your back straight and your shoulder blades fixed (shoulders back and then down).
2
Hold a dumbbell in each hand, palms facing inwards (neutral grip). Hold the dumbbells next to your body and let your arms hang down.
3
Now bend your arms forcefully until your hands are close to your shoulders. Maintain a neutral grip. Breathe out and tense your biceps hard. Your upper arms and shoulders remain in the same position throughout the exercise.
4
Release the bend in your elbow slowly and in a controlled manner until your arms are fully extended again. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbows do not move to create momentum. The back remains straight throughout the exercise and does not swing. The exercise is only performed by the biceps muscles. Also make sure to perform the movement slowly and in a controlled manner in order to exert maximum tension on the biceps and avoid injury. Keep the wrist straight in a line so as not to put too much strain on the forearm.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Dumbbell
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