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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