Bodybuilding Article 56

Welcome to Bodybuilding Article 56 in our comprehensive series. It is crucial that beginning bodybuilders are shown how to perform the core exercises correctly. This article provides step by step instructions for the Hammer Curl.

Bodybuilding article 56 will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. And don't forget, you can get the best deals on a huge range of bodybuilding supplements at Bodybuilding.com

Exercise the right way - the hammer curl

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the hammer curl using dumbbells.

MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis

PREPARATION

Grasp two dumbbells using a closed grip.

STARTING POSITION

Stand erect with the feet shoulder width apart, knees slightly flexed. Place the dumbbells beside the thighs with the elbows fully extended. Palms should be facing the outer thighs. Position the upper arms against the sides of the torso.

UPWARD MOVEMENT

Flex the elbow of one arm until the dumbbell is within a few inches of the front deltoid. Keep the torso erect and the upper arm stationary. Keep the dumbbell in neutral grip position. Keep all movements smooth.

DOWNWARD MOVEMENT

Allow the elbow to slowly extend to the starting position. Keep dumbbell in neutral grip position. Keep the torso and knees in the same position. Repeat the same movements with the other arm. Repeat or finish set.

Note to publishers

Don't forget to check out this week's recommended bodybuilding article entitled What causes muscle growth? 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel. 3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. . . . For the best supplement deals currently available, shop at Bodybuilding.com

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