.gif)
Açıklama
Alternate Seated Dumbbell Hammer Curl is a classic biceps exercise performed while seated. Since it's done seated, the body is stabilized and momentum use is minimized. Both arms can be worked simultaneously or alternately. Dumbbell use ensures symmetrical development of both arms and helps correct strength imbalances. This exercise effectively works all heads of the biceps brachii muscle. It's a fundamental movement for increasing arm size and strength.
Adım Adım Talimatlar
- 1
Sit on the bench, keep your back straight and plant your feet on the floor
- 2
Take a dumbbell in each hand with palms facing forward
- 3
Bring the dumbbells to the starting position at your sides
- 4
Curl the dumbbells up while keeping elbows fixed, exhaling
- 5
Squeeze the biceps muscles at the top point and hold for 1 second
- 6
Slowly return to starting position and repeat the movement
Önemli Noktalar
- ✓Sit upright on the bench, lean your back against the seat
- ✓Keep your elbows close to your torso, don't slide them forward or back
- ✓Work both arms simultaneously or alternately
- ✓Rotate wrists slightly while turning the dumbbell up
- ✓Squeeze the biceps at the top point, lower slowly
Yaygın Hatalar
- ✗Using momentum by swinging the torso - reduces biceps load
- ✗Sliding elbows forward and back - breaks isolation
- ✗Choosing too heavy weight - leads to form loss and injury
- ✗Not fully extending at the bottom of the movement - reduces muscle tension
- ✗Rotating wrists excessively - can cause wrist pain
Nefes Kontrolü
Exhale while lifting the dumbbell up, inhale while lowering. When doing alternating curls, breathe separately for each arm.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with lower back pain should lean against back support
- Reduce weight if there is elbow tendonitis
- Be careful if there is a history of shoulder injury
Güvenlik İpuçları
- Keep your back fully leaned against the bench
- Keep your elbows fixed at your sides
- Don't swing, don't use momentum
- Work both arms at equal speed
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops biceps muscles symmetrically
- ✓Minimizes momentum with seated position
- ✓Provides independent movement control for each arm
- ✓Helps correct muscle imbalances