Free Weight Hammer Curls

Video Transcript

"Hammer curl is a sister exercise to the bicep curl where we would be totally supinated. Now we're going to put our hand in a fist, hand shaking formation, just like you're going to go turning that thumb radial in line with the elbow and shoulder. It does focus a little more on the forearm than just the two headed muscle in the bicep, but it will hit the attachments in the lower half of that bicep muscle. Either right here with a nice wide stable base, feet hip width apart, or kick stand formation, lock and load that center of gravity. And take a big inhale and then contract and that's peak contraction right there, there really is no sense in coming any further back, then I'm taking my wrist out of neutral position. Just hitting peak contraction and that muscle is going to shut off right after that anyway and you're still going to get resistance on the eccentric or release phase. Exhale on exertion, inhale on the way down. Hammer curl just like you were going to take a, a tool and pound a nail. And controlling the momentum. Ten to fifteen reps, three sets each side."