Hammer Time!

29 Jan

Introducing Hammer Curls: All-in-one arm exercise that will sculpt and strengthen your biceps, triceps, shoulders and forearms. Work smarter, not harder!

U1st tip: Men use 20 to 30lbs dumbbell, women use 5 to 20lbs dumbbell. 3 to 4 sets / 10 to 15 reps per set

HammerCurl_Demo_490

Step 1: Hold dumbbells at sides of thighs with dumbbell facing forward, make sure back is straight and feet are centered, shoulder width apart with slight bend at the knees.

Step 2: Curl both dumbbells up toward your shoulders while keeping your elbows tucked to your hips.

Step 3: When the dumbbells are at top of shoulder press straight up in the air keeping dumbbells in same position. Be sure to follow dumbbells with the eye to maintain proper form and prevent injury. Return dumbbells to shoulder then back down to sides. Repeat 10-15 reps per set. Perform 3-4 sets.

U1st Challenge: Increase your weight each set and try one arm at a time.

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