Therefore, you don’t have to do curls every day or every other day to build bigger arms. You should only use your lower arm to move the weight.Īs you already know, the bicep comes into play when you’re training back and other large muscle groups. Doing so will allow your bicep and forearm to rest, making the exercise less effective.Īlso, keep your elbows in a fixed position at all times. While it’s important to achieve full ROM, you should not move the dumbbell past the tension point. If you do it right, you should feel a stretch in your biceps. Curl the weight up until your forearm is vertical. Squeeze your muscles at the top of the movement for one second or so and then drop the weight back slowly.Īnother common mistake is not getting a full range of movement (ROM). The concentric (shortening) phase should take about two seconds. Moving too fast is just as bad as it reduces the time under tension, limiting your ability to grow. These mistakes not only affect your ability to build size and strength but may also put you at risk for injury. Refrain from swinging the dumbbell or twisting your wrist. If that sounds like you, then switch to a lighter weight. Make sure you’re not swaying your torso from side to side - that’s cheating. The following rules apply to all variations of the hammer curl, whether you’re using cables, dumbbells, or resistance bands.įirst thing first, your upper body should stay still throughout the movement. Now let’s go over the most common mistakes to avoid when doing a hammer curl. Consider asking a gym instructor for feedback before you increase the load. Start with a lighter weight that allows you to perform about 12 reps with correct form. We have dozens of videos on our blog, so check them out to learn proper technique. The advantage of performing this exercise from a seated position is that it takes the pressure off your back and prevents you from swinging your torso and hips. Keep your back against it throughout the movement and follow the steps listed above. Set up an adjustable bench at 90 degrees. If you have lower back pain, consider doing this exercise from a seated position.
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