Alternately lifting dumbbells for biceps – Hammer

The exercise is aimed at the elaboration of the internal beam of the biceps, and shoulder muscles. Although it is an isolating movement, and focused primarily on shaping the biceps and forearms, some effect is observed in terms of increase in their total mass. It involves a shoulder muscle, which is located more deeply under the double-headed muscle, and hypertrophies over time, it raises the biceps, making it visually more prominent.

Technique

1. Lift the dumbbells with both hands grasp them with a simple grip (palms facing each other).
2. Maximum vibrates, slightly bend at the waist and lower the dumbbells to your hips. Chin parallel to the floor. Tighten your lower back muscles and fix the natural curve of the back until the end of the approach.
3. Inhale and stop the breath. Strain your bicepses and lift one of the dumbbells to the Delta. The elbows are fixed stably and positioned on the sides of the torso. Do not push them forward.
4. At the moment when the brush reaches the level of the upper part of the chest, pause for 1-2 seconds, even more tighten your forearm and biceps. While exhaling, slowly lower the dumbbell.
5. At the bottom pause and lift to a specified place of the second dumbbell. This completes one repetition.

Tips

1. It is important to follow the exercise to hammer the upper part of the arm during exercise remained motionless and was in a vertical position. Pushing the elbows forward, to simplify the upgrade, you in other words "stealing" the load from the biceps.
2. The body should be locked in a vertical position. Do not move the back back and dont move your pelvis forward, helping the whole body to move the dumbbells from a fixed point at the beginning of the climb. It would be better to take lighter dumbbells. Don't forget, in the first place — proper technique of motion, and only after the weight load.
3. Do not turn and do not bend your hands in the wrists. Palm needs all the time to see each other. If when lifting the dumbbells you are turning the brush so that during the lifting up palms face the ceiling, then the focus of the load is shifted from the deltoid muscle on the biceps. Turning the brush to the other side, you are stronger than cut round pronator and shoulder-radius muscle.
4. In some cases, you can simultaneously raise both dumbbells. But in this case, be careful — the closer the end of the set, the more fatigue and more chance that you will begin to push the dumbbells by your body. So as soon as you start to boil the pot, just move on to alternate upgradesdumbbell.

Application

Intended for: Everyone from beginners to professionals.

When: At the end of the training for biceps. Before you can exercise the "hammer" you can make lifting on a biceps dumbbell and barbell standing/sitting.

How much: 3-4 sets of 10-12 reps.

Sports coaching: Most athletes believe that exercise hammer loads exclusively shoulder (brachialis) and a shoulder-radius muscle, he's actually in the first place greatly reduces (lateral/outer) head of the biceps.

Due to this distribution of the forces you put on the biceps really powerful blow: on the one hand, the "ship" for the biceps, and brachialis, which is under the biceps, which increases the volume of your biceps. This exercise hammer powerfully bombed a shoulder-radius muscle, which in turn largely determines the thickness of your forearms. If your forearms look thin in the face of strong biceps, the hammer should be included in the training program.

Often practicing "the hammer", you will increase your skill in wrestling, tennis , American football, Boxing, hockey and many other sports in which you at least sometimes but bend the arm at the elbow.