ARMS
Ultimate Weight Loss Revealed 145 by Brad Callen
Hammer Curls With Resistance
What to do :
You will need a partner for this exercise . The purpose of this exercise is to apply a stress to your muscles which is different than what they would normally experience without a spotter . This will help to add variety to your workout and increase and improve your results . For the person performing the exercise , perform the lift ( from bottom to top ) exactly the way you would do regular hammer curls . Attach a rope to a cable pulley and adjust it so it is low , close to the floor . Hold the rope so the top part of your fist is touching the knobs of the rope . Bring the elbows slightly forward and spread the hands so they are about shoulder width apart . Keeping the elbows completely stationary curl the arms up so your fists come up towards your shoulders . Here is where your partner comes in . Have your spotter grab on to the rope in the middle and actually pull down on the rope . The person performing the exercise resists the pulling until their arms are fully extended . Then the spotter releases the pressure and allows the person performing the exercise to lift the weight without help or resistance . In summary , the person standing pulls the weight up by their own power and on the way down is resisting the pull from the spotter .
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Muscles worked :
Mostly biceps but also muscles of the forearm
Don ’ t Forget to :
Donʼt perform the exercise with your hands close together . Spread them about should width apart or slightly in from that . The resistance on the way down should be constant . If you are one performing the exercise donʼt resist your partner so much that they canʼt pull the rope down on you at all . The purpose is to just give your muscles extra resistance instead of letting gravity to much of the work . Have your partner gage your resistance by telling you : “ a little more ”, “ a little less ” etc . Also , once again , make sure your elbows still .
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