Close Grip Hammer Curl Into Side Extension
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Establish your stance by positioning your feet hip-width apart, ensuring a stable base. Hold the dumbbells in front of you, allowing them to touch, with your palms facing each other. This close contact helps in maintaining a uniform tension across both arms. As you embark on the curl motion, emphasize keeping your elbows snug against your torso to zero in on the biceps and forearm muscles. Once you've curled to the top, make a controlled transition: unpin your elbows and extend your arms directly to your sides. The key here is to sustain the dumbbells at shoulder height throughout the lateral extension while avoiding a full lock-out of the elbows. This controlled movement engages the deltoids efficiently. After this lateral stretch, draw the dumbbells inward until they touch in front of your chest again. Reset by pinning your elbows and methodically releasing the curl, preparing for the next cycle. Following this structured approach assures that each phase of the movement is performed with precision, optimizing muscle activation.
Common Mistakes
Avoid utilizing excessive momentum, especially during the lateral extension, as this can lead to muscle strain or injury. Ensure a smooth and controlled motion rather than jerky movements. It's also vital to maintain the dumbbells' height during the side extension and prevent them from dropping or rising too much, which could lead to an imbalance in muscle activation.
Breathing
Draw in a breath as you begin the curl, releasing it once you reach the top. Inhale again during the transition to the side extension and exhale as you extend the arms laterally. Draw in another breath as you bring the dumbbells back in front of your chest, exhaling while descending to the initial position. Adhering to this breathing rhythm provides continuous oxygen supply to the muscles and fortifies core stability.
Muscle Focus
Primary Muscles
Biceps, Brachialis, Shoulders
Secondary Muscles
Forearm, Serratus Anterior
Tertiary Muscles
Traps, Chest, Latissimus Dorsi