Standard biceps training with tubing (2) “Hammer curl
The ” hammer curl ” can be used to strengthen the “long head” of the biceps, which gives the arms their height. It is the second most popular exercise after the arm curl, and is recommended for beginners because the movements are similar. As long as you are careful about the direction of your palms, you can train them in almost the same way. Although it is a sub exercise, it can also be used to strengthen forearm muscles, so those who want to make their entire arm thicker should definitely give it a try.
(1) After stepping on the training tube, place your feet shoulder-width apart, grip the tube vertically, and set your elbows just below your shoulders. Pull in your shoulder blades and stretch your chest out, but be careful not to sway or bend your upper body when you move after this.
(2) Bend your elbows while holding the grips vertically. At this point, it is important to keep the elbow as still as possible and to bend the hand firmly. When returning the grip, lower it slowly against the tension of the elastic to increase the effect. The goal is to do three sets of 10 repetitions, and as you become accustomed to the exercise, increase the intensity. If you are not used to it, do not overdo it and do as many repetitions as you can.
