コンテンツへスキップ
BULKY
ログイン

Hammer Curl (Dumbbell)

主な筋肉
上腕二頭筋
補助筋
前腕

概要

A dumbbell curl with your palms facing each other. It trains the biceps together with the brachialis and forearm muscles.

やり方

  1. Stand tall holding the dumbbells at your sides, palms facing your body.

  2. Keep your elbows close to your torso.

  3. Curl the dumbbells up while keeping your palms facing in.

  4. Stop when your forearms are nearly vertical and squeeze.

  5. Lower slowly until your arms are straight.

コツ

  • Keep your thumbs pointing up throughout the rep.
  • Curl both arms together or alternate them.

よくある間違い

  • Swinging the dumbbells with your body.
  • Letting your wrists bend.
  • Moving your elbows forward and away from your sides.

似たエクササイズ

上腕二頭筋 のすべてのエクササイズ

Hammer Curl (Dumbbell) を Bulky で記録

ルーティンに追加して、すべてのセットを記録し、進捗を確認しましょう。Web 版は今日から無料 — iOS・Android アプリは近日公開。

無料で始める