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How to Add the Dumbbell Hammer Curl to Your Workout. Add the hammer curl to your upper body or arm day workouts so you can give your brachialis muscles some focused work. Start with 3 sets of 6 to ...
Double Hammer Curls Hold a pair of dumbbells with a neutral grip (palms facing each other). Squeeze your biceps to curl dumbbells simultaneously, moving only at the elbows.
Reverse curls. Stand with your feet shoulder-width apart. Hold one dumbbell in each hand with your palms facing the back of the room. Imagine you are doing a bicep curl, but with your palms facing ...
Dumbbell incline curl: With an adjustable bench positioned at a 45-degree angle, one could perform incline bicep curls with dumbbells. Incline bicep curls are usually performed with lighter weight compare to regular bicep curls, and by sitting on the incline bench, holding the dumbbells close to the body with elbows tucked in, then performing a ...
The Preacher curl is performed while standing or seated, with hands hanging down holding weights (palms facing forwards), by curling them up to the shoulders. It can be performed with both arms, or one arm at a time. Standing barbell curl; Alternating rotating dumbbell curl; Hammer curl
Hammer Curl: 3 sets of 10–12 reps. Concentration Curl: 3 sets of 12–15 reps. 1. Barbell Curl. ... Superset 2: Reverse Curl + Incline Dumbbell Curl (3 sets of 10–12 reps each)
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