Quote:
Originally posted by Fake Alias
Explain how to do these effectively?
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The hammer and wrist curl is done with a dumbell.
Hammer (Builds the bicep): Hold the weight with your arm at your side, relaxed. Knuckles should be facing out. Move the weight in an arc untill your fist is at your shoulder, keeping your upper arm still, and your knuckles always facing out to the side. Do not use a jerking motion, the contraction should be smooth. If you have to jerk it, then lower the weight. The proper weight should bring you to muscle failure after about 20 proper repetitions. Repeat with the other arm.
Wrist: (Builds the tricep): Lay your fore-arm on a flat surface, with the wrist hanging over the edge. Knuckles are pointed towards the floor, back of hand bent at approximately 90 degrees to the arm, holding the weight. Contract wrist through the full range of motion, keeping the knuckles perpendicular to the fore-arm. Same rule for weight as above applies to these.
Bench press: Go to a gym and have someone show you (you should always have a spotter anyways).