Thursday, June 7, 2012

Exercise of the Day: Renegade Hammer Curls

Shape Up: A Call to Arms
The past two weeks my clients have been all about working their glamour muscles, aka, their backs and biceps. It's tank top season, and they want to look and feel good about it! So today I'm going over a bicep exercise that also engages your core, the Renegade Hammer Curl.

I really like the Renegade Hammer Curl because you hit your bicep in a different way than your standard bicep curl, and because you are challenging yourself to hold a plank position, your body is in a constant state of work. No more boring bicep curls!
1-Start in a high plank position, holding onto a pair of dumbbells, your palms facing each other. If holding a plank and the dumbbells in this position is uncomfortable on your wrists, then only hold a dumbbell in the hand on the side of your body you are going to work. This will allow your other wrist a break until you switch sides of your body.

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2-Keeping your upper arm (elbow to shoulder) perpendicular with the floor, bend your right forearm so that the dumbbell comes to your right shoulder. Avoid/resist rocking in the plank as much as possible by engaging your core.

3-Return the weight back to the starting position at the floor. This is one repetition. Do 12 repetitions total on your right side, then do the same work on your left side. You have now completed one set.

Do 3 sets of this exercise.


1 comment:

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    bicep workouts


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