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  Among the exercises, the hammer curl is a well-known exercise sport, and regular hammer curls have many benefits to our body, but when doing hammer curls, there are also particular things, such as how to practice. Many people don’t know that hammer curls do not practice biceps. So, is the hammer curl to practice the biceps? How to practice hammer curls? Let’s take a look.

  How to practice hammer curl

  1. Stand upright, hold a dumbbell in each hand, and hang your arms naturally at both sides of your body, elbows against your body, palms facing each other. This is the starting position of the action.

  2. Keep the upper arm fixed, contract the biceps to curl the dumbbell upwards, and exhale at the same time. Until the biceps are contracted to the limit, the dumbbells are at shoulder height.

  3. Stay at the top for a while, feel the contraction of the biceps, then slowly return the dumbbell to the starting position and inhale at the same time.

  Hammer curl motion feel

  1. When bending, the front side of the forearm has a significant contraction and force.

  2. Falling to the lowest point, the whole arm feels tight.

  Common mistakes of hammer curl

  Error: When bending, the body swings back and forth by borrowing force, resulting in poor training effect and waist discomfort.

  Solution: Lower the dumbbell weight; or lean forward slightly.

  Hammer curls or alternating hands

  Both are ok, depending on what you like. The advantage of doing alternately is that you can focus on the movement of the hand, so that you can concentrate more, and of course it will take longer.

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