• As Alternatively, you can raise both dumbbells simultaneously. But in this case, be careful – the closer to the end of the set, the more tired and more tempted to push the dumbbells all over. Therefore, once felt that began to boil the pot, just go to alternate lifts. Application To: Everyone, from novice to master. For even more opinions, read materials from American gymnast. When: At the end of training biceps. Before the "hammer" follow ups on the biceps barbell and dumbbells standing and / or sitting.

    How much: 3-4 sets of 8-12 repetitions. Sports While many believe that the "hammer" ironing solely shoulder (brahialis) and brachoradialis muscle, in fact, he first bites cruelly long (lateral / outer) head of the biceps. Thanks a distribution load you put on the biceps truly kick double power: on the one hand, "Dolby" he biceps, but on the other – brahialis underneath the biceps, the development of which "pushes" the biceps out more stronger. In addition, "the hammer" aiming bombs still brachoradialis muscle, which largely determines the thickness of your forearms. If compared with the powerful biceps forearms look like thin, be sure to include "Hammer" in its program.

    Regularly practicing "Hammer", you'll improve your skills in combat, soccer, tennis, boxing, hockey and other sports in which you frequently bend your elbow. 5. Pump up your biceps: The middle and bottom of the bicep / sequestering activity / Extends the bottom and raises the peak bicep technique to do the exercise can be both sitting and standing. Main – adjust the height of music stand (inclined supports for the upper arm) so so that when lifting rod body has always been rectified, and the torso is in an upright and stable position.