Biceps curl in front of you with a dumbbell hammer grip
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Stand straight with a dumbbell in each hand. The arms are lowered down to the sides of the body, palms facing inward. Keeping your palms facing inward, without turning your wrists, as you exhale, bend your right arm towards your left shoulder, as shown in the figure. Pause briefly as you touch the top of the dumbbell to your shoulder. As you inhale, slowly lower your hand, returning it down the same path. Repeat the movement with your left hand. Perform alternate movements with each hand, doing the desired number of repetitions. Variations: You can do this rope exercise on a cable machine while standing between two pulleys.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Stand upright with dumbbells, arms at your sides and palms facing in.
02
Curl
Without rotating the wrists, exhale and curl the right arm toward the left shoulder.
03
Peak
When the dumbbell reaches the shoulder, pause briefly.
04
Return
Inhale and slowly lower the arm along the same path.
05
Switch
Repeat with the left arm, alternating the movement.
Variants
Beginner
Use light dumbbells and a slow tempo.
Middle
Alternate arms with a moderate weight.
Professional
Use rope handles between two pulleys.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Develops the biceps and brachialis.
Balance
The neutral grip reduces wrist strain.
Simply
Improves arm coordination.
Contraindications
Acute pain in the elbows or forearms.
Recent forearm injuries.
Medical prohibition of weighted curls.
Recommendations
Wrist
Do not rotate it.
Elbows
Keep them tucked.
Tempo
Lower the arm slowly.
