Alternate Hammer Curl

Muscles Worked

Instructions

1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
5. Repeat the movement with the left hand. This equals one repetition.
6. Continue alternating in this manner for the recommended amount of repetitions.

Instrucciones(ES)

1. Ponte de pie con el torso erguido y una mancuerna en cada mano a los lados. Los codos deben estar cerca del torso.
2. Las palmas deben mirar hacia el torso. Esta será tu posición inicial.
3. Manteniendo el brazo superior estático, curva la mancuerna derecha contrayendo el bíceps mientras exhalas. Continúa hasta que el bíceps esté completamente contraído y la mancuerna a la altura del hombro. Mantén la posición un segundo. Solo los antebrazos deben moverse.
4. Baja lentamente la mancuerna a la posición inicial mientras inhalas.
5. Repite el movimiento con la mano izquierda. Esto equivale a una repetición.
6. Continúa alternando para la cantidad de repeticiones recomendadas.

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