Hammer Curl Into Tricep Kickback
Rep Range
5-10
Hints
Starting in a standing position with feet hip-width apart, hold a dumbbell in each hand with palms facing inward in a hammer grip. Keeping your elbows pinned to your sides, execute a hammer curl by raising both dumbbells towards your shoulders. Once the curl is complete, return the dumbbells to the starting position by your sides. Next, hinge forward slightly at the waist while ensuring your back remains straight. With your palms still facing inward, bend your elbows to bring the dumbbells towards your ribcage, achieving an approximate 90-degree angle at the elbows. From this position, kick the dumbbells back by extending your forearms behind you, working the triceps. After achieving full extension, bend your elbows once more, bringing the dumbbells back towards your ribcage, and then stand back up to the original position. Continue alternating between the hammer curl and the tricep kickback for the duration of the exercise.
Common Mistakes
It's crucial to avoid letting the elbows drift from the sides of the body during both movements. Additionally, swaying or using momentum reduces the exercise's effectiveness, potentially leading to injury. For optimal muscle engagement, maintain slow and controlled movements throughout.
Breathing
Inhale during the upward phase of the hammer curl and exhale as you lower the dumbbells. For the tricep kickback, inhale as you prepare to extend the dumbbells and exhale as you execute the kickback. Take another breath in as you return the dumbbells to the ribcage and resume the standing position.
Muscle Focus
Primary Muscles
Biceps, Brachialis, Triceps
Secondary Muscles
Forearm, Rear Shoulders
Tertiary Muscles
Shoulders. Latissimus Dorsi, Traps, Rhomboids