Scott Bench Hammer Curl
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Having a dumbbell in each hand, rest your elbows on the stand as shown. The palms are turned inward, towards each other. As you inhale, slowly lower the dumbbells, straightening your arms until you feel a stretch in your muscles. As you exhale, perform a biceps curl, lifting the dumbbells to shoulder level. Tighten your biceps, stay in this position. Complete the required number of repetitions. Variations: This exercise can be performed with one arm to better isolate the biceps. You can also use the lower block for this exercise.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Hold a dumbbell in each hand and rest your elbows on the pad; palms facing each other.
02
Lower
Inhale and slowly lower the dumbbells, straightening the arms until you feel a stretch.
03
Curl
Exhale and curl the dumbbells up to shoulder level.
04
Peak
Squeeze the biceps and hold this position.
05
Repeat
Perform the required number of reps.
Variants
Beginner
Use light dumbbells and a slow tempo.
Middle
Work with a moderate weight through a full range.
Professional
Perform one arm at a time or on a low cable.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Develops the brachialis and forearms.
Balance
Reduces wrist strain.
Simply
Makes the arms look thicker.
Contraindications
Acute pain in the elbows or forearms.
Recent forearm injuries.
Medical prohibition of weighted curls.
Recommendations
Grip
Keep the palms facing each other.
Elbows
Do not lift them off the pad.
Tempo
Lower the dumbbells slowly.
