Guide for Beginners (XXXI): Type Alternating Biceps Curl Hammer

Continuing with our beginner’s Guide, we will describe a variant of one of the most popular as it is in this case the biceps curl,, the biceps type alternate hammer curl In addition to working the biceps as its name implies, requesting other nearby muscles allowing to add volume and shape to the arms.

Technical execution of the alternate type biceps curl hammer

To start the exercise We’ll we stand with your knees slightly bent and a dumbbell in each hand, taken in such a way that the Palms look toward the body. With the keep your back straight and trying to not move the arm and elbow but only the forearm, we inspire and make a flexion of elbow with one arm, while retaining the position of the hands.

The palms of the hands must be facing the body throughout the tour to simulate a hammer that raises and lowers with flexion of the elbow.

We exhale at the end of the movement and descend in a controlled fashion weight to perform flexion of elbow with the other arm and so on carry out the biceps curl.

The type bicep hammer curl can be alternate as described either simultaneously on both sides of the body.

Muscles worked with the biceps type hammer curl

Type bicep hammer curl as we have said, is an excellent exercise for the arms, then solicits work from biceps, brachial previous and it is the best movement to work the long supinador that is the Union of the humerus with the ulna and RADIUS.

In a secondary way, type bicep hammer curl requires the work of the first and second radial, muscles located in the forearm.

Tips and common mistakes when doing biceps type hammer curl

  • Mobilize the torso: If we are inclined backwards to perform flexion of elbow and raise the weight we are making a mistake, maybe we can solve this by taking a reasonable weight and recalling that always the back should remain straight as well as the legs, so that only mobilize your forearms by flexion of the elbow.
  • Mobilizing arms and elbow: If arm comes off the body and elbow rises next to your Flex, we are not doing the exercise well and we will not concentrate work before such that muscles, try to keep the elbow close to the body and in a same position throughout the tour.
  • Turn wrists: If we turn the doll by raising the weight when we bend the elbow to make the curl, do not require supinador length, because we are not doing a curl type hammer. The Palms should remain same direction.

Gallery

Alternate Hammer Curl

Alternate Hammer Curl

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Alternate Hammer Curl Exercise Guide and Video

Alternate Hammer Curl Exercise Guide and Video

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Alternate Hammer Curl Exercise Guide and Video

Alternate Hammer Curl Exercise Guide and Video

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Alternate Hammer Curl Exercise Guide and Video

Alternate Hammer Curl Exercise Guide and Video

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Cross Body Hammer Curl Exercise Guide and Video

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Cross Body Hammer Curl Exercise Guide and Video

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