Check out Bas Rutten's Liver Shot on MMA Surge: http://bit.ly/MMASurgeEp1 Muscles Worked This hammer curl exercise targets your biceps.? Getting Started Hold each handle of the resistance band and drop the length of it to the ground. Step on the band with one foot where it touches the ground.? For added resistance to the workout, step on the band with both feet. Shorter lengths of band on the side will make it more difficult.? Stand up straight and keep your shoulders back and your spine neutral. Keep your hands in a neutral position at your sides. Angle your hands so the thumbs are forward and the pinkies are against your body.? Perform the Exercise Now that you're in the correct position with the resistance band, you can start doing the hammer curls.? * Begin with the handles of the resistance band in your hands at your sides.? * Engage your core muscles and contract your biceps to bring the handles straight up to your shoulders. You should be bending your arms at the elbows.? * Make sure to keep your elbows locked in place to the side of your body and not rotate your forearms. This will help to isolate the biceps.? * Lower the handles back down to your sides with control.? * For a full workout, continue this movement in three to four sets with 10 to 15 repetitions.? Disclaimer:?There is no "one size fits all" approach to exercise, diet or weight loss. Please be aware that not all exercises are for everyone and this or any other exercise program may result in injury. To reduce your risk of injury, consult your doctor before beginning any exercise program. Mahalo's experts offer advice that is in no way intended as a substitute for medical counseling. Read more by visiting our page at: http://www.mahalo.com/courses/get-fit/arm-exercises-with-resistance-bands/hammer-curls/
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