Seated Hammer Curl
分步讲解
动作要领
- Keep your back straight, your feet flat on the floor and your core engaged throughout the exercise.
- Slowly lift the dumbbells by curling your elbows while keeping your upper arms still, continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief moment as you squeeze your biceps.
- Slowly begin to lower the dumbbells back to the starting position in a controlled movement. This completes one repetition.
概览
关于这个动作
The Seated Hammer Curl is a strength-building exercise primarily targeting the biceps and forearms, with secondary benefits to the shoulders and back. It is suitable for individuals at any fitness level, from beginners to advanced athletes, as it can be easily adjusted for different strength levels. People would want to do this exercise to enhance their upper body strength, improve muscle definition, and support better performance in sports and daily activities that require arm strength.
教练提示
姿势要点
Hold the dumbbells with a neutral grip, palms facing each other. This is the "hammer" position. Ensure your grip is firm but not overly tight to avoid unnecessary strain on your wrists.
When lifting the dumbbells, use your biceps to pull the weights up while keeping your upper arms stationary. The movement should only occur at the elbow joint. One common mistake to avoid is using your back or shoulders to lift the weight, which can lead to injury and less effective targeting of the biceps.
Lower the weights back down until your arms are fully extended.