Incline Hammer Curls
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Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
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Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
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Continue to the top of the movement and pause, then slowly return to the start position.
Hammer Curls
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Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
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The palms of the hands should be facing your torso. This will be your starting position.
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Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
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After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
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Repeat for the recommended amount of repetitions.
Variations:
There are many possible variations for this movement. 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.
BICEPS
Overhead Cable Curl
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To begin, set a weight that is comfortable on each side of the pulley machine. Note:Make sure that the amount of weight selected is the same on each side.
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Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
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Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
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While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
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While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
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Repeat for the recommended amount of repetitions prescribed in your program.
Variations:
This exercise can also be performed using one handle at a time.
