Biceps training: a different hammer curl!

Among the many biceps curl training exercises, the hammer curl (palm-to-palm grip) is the most easily overlooked!

The advantage of the hammer pose is that it leaves more stress on the brachialis and brachioradialis.

1. Strengthening of the brachialis and brachioradialis = more streamlined arms

2. The brachialis and brachialis are both important elbow flexors. If you strengthen these two If so, then we will be able to perform higher intensity curl training and back training.

Today I will introduce to you a variation of hammer curl: lateral hammer curl

Lateral hammer curl

The variation of hammer curl is different from the traditional straight up and down hammer curl. You need to Pull your forearms in front of your body. SuchSmall changes will give you a different muscle experience

How to do it?

Choose dumbbells of appropriate weight, hold the dumbbells in opposite grips, and turn your body slightly sideways!

The action is the same as a normal hammer curl, except that the movement trajectory turns to the front of the body: activate your arm muscles to bend your elbows and lift the dumbbell up to your chest! Then play it back slowly, alternately!

The following is an animation demonstration!

Note:

Do not take advantage of inertia Swing the dumbbells and lock your torso and shoulders!

Choose the right weight, about 10-15 reps! Do about 4 sets!