To predict upper body assistance exercise loads from the bench press exercise load, we measured the 6RM loads for bench press, barbell bicep curl, overhead dumbbell triceps extension, hammer curl
and dumbbell shoulder press.
In addition, eccentric unweighted hammer curl
exercises with no concentric component were prescribed (Figure 2 A-C).
(photo 4, mid-range position to Standing Shoulder Press, photo 5, finished position):
That's the hammer curl
. It works the front of the biceps rather than the side.
says loads HAMMER CURL
1 Stand up, holding a weight in each hand, with your palms facing inwards.
Day 5: Biceps and chest Biceps Hammer curl
4 x 6-10, barbell curl 3 x 8-12, preacher curl 3 x 8-12.
2 Sets of 8-12 lifts keeping your palms facing each other.
The fitness expert added that Michelle follows an intense routine of cardio workouts and weight training, after which she ends with the "arm-shaping superset" of tricep pushdowns and hammer curls
to tone her arms.
are a variation of the traditional bicep curl aimed at increasing strength in the arms.
Drawback: It's dangerous to do hammer curls
and other weight-lifting exercises holding dumbbells without wearing shoes.
Next, turn your wrists so your palms are facing each other and try doing 30-40 hammer curls
, using the same technique you used for regular curls.
Light enough for you to immediately perform ten alternate hammer curls
on each arm following your set of bicep curls.