Lonero Dumbbell Hammer to Biceps Curl
Dumbbell hammer to biceps curl er en kombinationsøvelse, der træner både brachioradialis og biceps brachii. Ved at skifte fra et neutralt greb til et supineret greb i hver gentagelse, rammer øvelsen flere hoveder af biceps for en komplet muskeludvikling.
Sådan gør du
- Stå med fødderne i skulderbredde og hold en håndvægt i hver hånd med et neutralt greb.
- Curl håndvægtene opad med håndfladerne vendt mod hinanden, så du udfører et hammer curl.
- I toppen af hammer curlet roterer du håndfladerne, så de vender opad, og fortsætter direkte over i et almindeligt biceps curl.
- Spænd i biceps i toppen af bevægelsen, roter derefter tilbage til udgangspositionen og sænk vægtene kontrolleret.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your elbows tucked tightly by your ribs throughout the movement.
- Start with a neutral grip like a hammer curl before rotating.
- Smoothly twist your palms upward as you lift past the halfway point.
- Squeeze your biceps hard at the very top of the curl.
- Lower the weights slowly and with control back to the start.
Vejrtrækning: Exhale as you curl the dumbbells upward, and inhale as you lower them back down with control.
Almindelige fejl
- Swinging the body to lift the weight, which reduces the work done by your biceps.
- Moving your elbows forward during the curl, which shifts tension away from your arms.
- Rotating the wrists too early before you even begin lifting.
- Rushing the descent phase, missing out on valuable muscle building time.
Aktiverede muskler
Primære: biceps. Sekundære: underarme, brachioradialis.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp wrist or elbow discomfort during the twist, ease off and switch to a standard hammer curl.
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Why should I combine a hammer curl and a standard curl?
Combining them targets both the main biceps muscle and the brachioradialis in your forearm for more balanced arm development.
What if my wrists hurt during the rotation?
Reduce the weight you are using and focus on a smooth, controlled twist rather than forcing a large range of motion.
How often can I do this exercise?
Two to three times per week with at least one rest day in between sessions is plenty for recovery and growth.