Biceps Curl (PowerBlocks Hammer Grip)

Target Muscles: Biceps brachii, Brachialis, Brachioradialis Muscle Actions: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of PowerBlocks (or Dumbbells), palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one PowerBlock (or Dumbbell) up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the PowerBlock (or Dumbbell) back to the starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the PowerBlocks (or Dumbbells) up slowly. Do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still. Make sure you do not sway backwards. • Make sure you fully straighten your arms when you lower the PowerBlocks (or Dumbbells). Do not shorten the downwards phase.
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