![]() By choosing a weight that's too heavy, naturally, you want to start using your torso and your shoulders, so you start swinging your elbows around. ![]() “Trying to use momentum to lift is normally caused by people choosing weights that are too heavy for them. “I would say swinging the dumbbell is probably the most common error you see with hammer curls,” says Buckton. Or they’re shortening the reps and not working all the muscle fibres they could. That’s one repĬommonly, people are usually either using their momentum to lift the dumbbells Pause at the top of the movement, before lowering the dumbbell under control.While there are benefits to both fast and slow reps, beginners are going to benefit most from spending time under tension, so try counting to two during the concentric (lifting) and eccentric (lengthening) part of the movement.With your arms fully extended and in a neutral position (so your hands are facing each other) curl the dumbbells until your thumbs are near your shoulders.“This will isolate those muscles a little bit more,” says Buckton. Pick up the dumbbells and hold them at them top end of the dumbbell, rather than gripping them in them middle.While sitting, keep your elbows tight to your sides and pull your shoulders back so that you’re less tempted to use your deltoids. ![]() You can choose to do hammer curls standing, but you’re only going to increase the chance of performing the exercise with a swinging movement, which is best avoided. Start by sitting on a bench with the back setup in the upright position and two dumbbells at your sides.To help you get to grips with proper form, we got Buckton to break the movement down into its individual components. While they may be relatively simple, mastering a hammer curl is about more than just turning your hand 90 degrees.
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