Health and Beauty
How and why does the hammer hold the dumbbell on the desk?
The hammer grip dumbbell curl is a highly effective exercise that targets the brachioradialis, brachialis, and biceps.
With a hammer/neutral grip, you target the brachialis and brachialis more than the biceps, so this is a great curl variation for that reason.
How to do dumbbell exercises with a hammer grip on a desk?
- The dumbbell hammer curl on the desk is a good exercise to isolate the biceps and work the forearms. Adjust the seat height so that your lower arm rests comfortably on the desk when you sit on it.
- Hold a dumbbell in your left hand and sit on the bench.
- Supporting the back of your left arm on the bench, rotate the dumbbell so you have a neutral grip (thumb facing the body) and allow your arm to fully extend.
- Contract your left arm and slowly raise the dumbbell as high as you can.
- Perform a strong bicep contraction at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat the exercise with the required repetitions, then repeat the exercise with the right arm.
Tips for dumbbell hammer grip on desk
- In general, always work on the weaker arm first. In most cases, this is the left arm.
- Maintain a slight bend in your arms at the bottom of the movement to protect your elbow joint and maintain greater tension on the muscle.
- Maintain a slow pace and control the load during the descent.
- Focus on moving your forearm.
How and why does the hammer hold the dumbbell on the desk?