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Add the hammer curl to your upper body or arm day workouts so you can give your brachialis muscles some focused work. Start with 3 sets of 6 to 8 reps with heavier weights than you'd use for a ...
Cross-body hammer curl. Perform the hammer curl, but with one arm at a time. Instead of curling both weights up together, curl the right arm up first, touching your left shoulder, and then lower ...
Drag curl: Hold the barbell with shoulder-width underhand grip in a standing position. In this variation, the elbow doesn't need to be fixed. Instead, elbow flexion is the fundamental idea. Drive the barbell vertically up towards shoulder while elbows travel back as elbow flex. Then drive elbows forward when the forearms are beyond the chest.
Men over 40 should try this curl variation, which uses external rotation to engage the rotator cuffs and builds shoulder strength as you grow the biceps.
Workout sessions are usually divided between the upper- and lower body, which often includes the abdominal muscles. Typical workouts for an upper body routine include the bench press, biceps curls, lateral raises, seated lateral pull-downs and barbell rows. Lower body routines often include the leg-press, squats, leg extensions and leg curls.
Another variation is the hex press in which two dumbbells are squeezed against each other, with the palms facing inwards. This puts the strain of the exercise on the triceps and inner chest rather than the shoulders. The Floor Press is another variation that puts less strain on the lifter's shoulders, due to the shorter range of motion.
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Other variations of the exercise include the push press, a similar movement that involves an additional dipping motion in the legs to increase momentum. [1] An overhead press may also be performed unilaterally, with the lift being performed one handed; or in an alternating fashion with both hands holding a dumbbell or kettlebell, and then ...