Lifting dumbbells to the biceps with a "hammer" grip

Lifting dumbbells to the biceps with a "hammer" grip – the technique of performing the exercise:

  1. Be straight. In each hand, take a dumbbell. Hands are lowered down, elbows are pressed to a trunk.
  2. The palms are facing inwards. This will be your starting position.
  3. On exhalation, perform bending of the hands on the biceps, lifting the dumbbells. The part of the arm from the elbow to the shoulder should remain fixed. Tip: Only the forearm works. The movement should continue until the biceps are completely cut off, until the dumbbells are at shoulder level. Take a short pause, straining your muscles.
  4. On inhalation slowly lower the dumbbells to their original position.
  5. Carry out the necessary number of repetitions.

Variations: There are many variations of this exercise. For example, you can perform it sitting on a bench, resting on its back or sitting without support. Also you can perform bending on the biceps with both hands alternately.

– heavy dumbbells 12 times

– easier dumbbells 20 times?

Thanks, very useful link.

I do not know how true this is, I was told by an acquaintance that the "hammer" he biceps as wide as possible, and the usual height. If it is not right, then it will be interesting to me too

from what grasp is more useful? grip with a hammer or just a grip (palms forward)

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