Hammer Curl (Dumbbell)

主要肌肉: 肱二头肌
辅助肌肉: 前臂
器械: 哑铃

概述

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

动作要领

Stand tall holding the dumbbells at your sides, palms facing your body.
Keep your elbows close to your torso.
Curl the dumbbells up while keeping your palms facing in.
Stop when your forearms are nearly vertical and squeeze.
Lower slowly until your arms are straight.

要点提示

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

常见错误

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

相似动作

全部肱二头肌动作

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