CHEST & BICEPS SINGLE-SETS

A great entry-level workout involving 6 moves that target your chest and biceps using different angles to ensure you hit as many muscle fibers as possible to promote growth.

HAMMER CURL

The Hammer Curl is an ideal exercise to increase the size and strength of your biceps and forearms. The neutral-grip used in this exercise places more emphasis on the forearms compared to the standard Biceps Curl.

Skill Level: Beginner

Training: Strength

Type: Isolation

Force: Pull

Equipment: Dumbbells

1° Muscles: Biceps

2° Muscles: Forearms

SET-UP

Hold a pair of dumbbells by your sides at arm’s length with a neutral grip (palms facing your torso).
Stand tall (chest up, chin up) with your feet shoulder-width apart.
Bend your arms slightly to take tension onto the biceps.

EXECUTION

Inhale.
Whilst holding your upper arms stationary and your elbows fixed to your sides, brace your core and exhale as you curl the dumbbells up to shoulder height - maintain a neutral grip throughout.
Pause at the top of the lift squeezing your biceps.
Inhale as you slowly lower the dumbbells back down to the start position.
Repeat for the prescribed number of reps and sets.

Perform the movement at a controlled pace; do not allow momentum to assist with the list.
Do not allow your elbows to come forward or flare out; keep them tight to your sides for the entire time. Focus on only moving your forearms.
Do not lean back (hyperextend through your lower back); brace your core and keep a neutral spine throughout the entire movement.
Keep the tempo slow and control the weight for the whole set.
You can also perform this exercise by alternating your arms instead of curling both at the same time.