Standing Hammer Curls
This exercise works all three muscles, however the hammer position works the brachialis to a greater degree than other positions and concentrates particularly on the brachioradialis.
EXECUTION
Straighten the legs keeping the- back straight as you lift the dumbbells to the thighs.Let your arms hang straight down at your sides with your palms facing inward. Keep your elbow in at your side.
Concentric contraction: Breathe out. Flex elbow fully.
Eccentric contraction: Breathe in. Lower the dumbbell with control (2-4 seconds ) Keep the elbow in at your side. Alternating each arm, repeat until the desired number of repetitions is completed.
These exercises were compiled by HFPA and Nutrigion for HFPA setwork
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