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Across-The-Body Hammer Curls

Areas Worked

Side of Upper Arm

Grab a dumbbell off the floor and hold it to your side with a palms-inward grip. Stand with a shoulder-width stance. Start to lift the dumbbell up and across your body maintaining a palms-inward grip throughout the movement. Squeeze at the top of the movement. Return to the start position. Repeat on other arm. Breath out on the lifting phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back Neutral, Eyes to the horizon and Abs tight.

Prone Hammer Curls

Areas Worked

Side of Upper Arm

Lay prone with chest in contact with the top of the bench. (Set bench height as parallel to the floor as possible but still allowing full range of motion for the exercise). Grasp two dumbbells, using a palms-in grip start to curl dumbbells upward slowly squeezing at the top of the movement. Keep elbows as static as possible maintaining a vertical upper arm throughout. Return to start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes around 45 degrees downward and Abs tight.

Seated Hammer Curls

Areas Worked

Side of Upper Arm.

Sit at the end of a bench with your feet firmly on the floor-hip distance apart. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up squeezing at the top. Then returning to the start position. Breath out on the lifting phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture : Back neutral (upright) Head to horizon and Abs tight.

Incline Hammer Curls

Areas Worked

Side of Upper Arm.

Sit on the end of an incline bench that has no more than a 45 degree angle, grab two dumbbells. Lay back and let the dumbbells rest at your side. With straight arms and palms facing inward start to curl the dumbbells up in an arc-shaped movement squeezing at the top. Maintain a vertical upper arm throughout. Return to start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes 45 degrees up and Abs tight.