Single leg hammer curl
They keep the triceps under tension for much of the movement and are difficult to "cheat" on.READ MORE: Build a Better Biceps Workout With 10 More Exercises Superior to Traditional Curls Forearm Workouts for Better Grip Strength The 3-D Triceps Workout: 3 Exercises That Get Your Triceps Huge This Little-Known Triceps Exercise Will Build a Bigger Bench Press Try the 27 Best Core Exercises Out There Photo Credit: Getty Images // Thinkstock - Steve Green is freelance writer specializing in athlete performance and the college recruiting process.There are a few different variations of Hammer Curls you can also utilize in your training.Seated Hammer Curls are simply Hammer Curls performed from a seated position.Start the upward motion of the curl with a slight scooping motion to engage the muscle. Do not pause at the bottom of the curl; instead, move immediately into your next rep.Keep your elbow down as you do so, and do not let your upper arm swing; it should stay perfectly still throughout the exercise. Because you do not pause at the top or the bottom of the exercise, you will also force your core to work harder to stabilize you against the motion of your arm. Repeat a full set of curls with your right arm, and then switch the cable to the left hand and switch holding the right foot raised for the second set. You'll need to work to maintain your balance—but don't hold your breath.
Now bend your left knee to bring your left foot off the floor; use your hamstring to hold that foot up and back. From the starting position, bend your elbow to curl your hand up toward your upper arm. Immediately begin lowering your arm back to the starting position to complete the curl.Good ol' fashioned Pull-Ups not only challenge the lats and middle-back, but they also target the biceps.Pull-Ups are a great all-around exercise for building mass and increasing upper-body strength.Hammer Curls are important because of the way they work your arms.The biceps typically get all the attention, but the area of the arm we think of as "the biceps" actually includes two other major muscles—the brachialis and brachioradialis.
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Muscles Worked Biceps, Core Starting Position Stand facing a cable machine and attach a single handle to the cable on the lowest setting.