Hammer Curl
العضلات الأساسية
العضلة ذات الرأسينالساعدين
المعدات
الدمبلز
الصعوبة
مبتدئ
كيفية الأداء
- Stand with dumbbells at your sides, palms facing each other.
- Curl the weights up while keeping your palms facing in.
- Squeeze at the top of the movement.
- Lower slowly with control.
نصائح احترافية
- Keep your palms facing each other throughout.
- Focus on the brachialis muscle.
- Use a controlled tempo.
الأخطاء الشائعة
- Using momentum to swing the weights.
- Rotating your wrists.
- Moving your elbows.