DB Hammer curl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB Hammer curl )

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Name of exercise  Resist elbow flx alt bil w/wt (Hammer Curl)
Other names of exercise DB Hammer curl
Description of exercise DB Hammer curl is a strength training exercise that targets the biceps and forearms. It involves holding a dumbbell in each hand with a neutral grip (palms facing each other) and curling the weights towards the shoulders. This movement primarily works the brachioradialis muscle in the forearm, as well as the biceps brachii. It also engages the wrist flexors and stabilizing muscles in the shoulders and upper back. This exercise can be performed standing or seated, and can be modified by using different weights or adding in a twisting motion at the top of the curl. DB Hammer curl is an effective exercise for building arm strength and improving grip strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with feet hip distance apart.
  • Begin with weights in hands, palms inward.
  • Bend elbow of one arm, bringing weight up and out slightly to outside of shoulder. Keep palms inward.
  • Lower while raising other weight in same manner.
  • Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased bicep strength
  • Improved grip strength
  • Targeted bicep and forearm muscles
  • Can be done with dumbbells or resistance bands
  • Helps prevent elbow pain and injury
  • Can be modified for different fitness levels
  • Builds muscle symmetry
  • Improves overall arm aesthetics
  • Can be incorporated into a variety of workouts
  • Can help with sports-specific movements.
  •  

    When to avoid this exercise

  • DB Hammer curls should be avoided if you have any preexisting shoulder or elbow injuries, as this exercise can put strain on these joints. It is also not recommended for those with carpal tunnel syndrome or wrist pain, as the twisting motion of the exercise can aggravate these conditions. Additionally, if you are experiencing any pain or discomfort during the exercise, it is important to stop and consult a medical professional. It is also not recommended for beginners who have not yet developed proper form and technique, as this can increase the risk of injury. Overall, it is important to listen to your body and avoid DB Hammer curls if you have any underlying conditions or are experiencing pain.
  • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep
  • proper form
  • throughout the exercise
  • Avoid
  • swinging
  • your arms
  • Don’t
  • use momentum
  • to lift the weight
  • Use
  • a weight
  • that is appropriate
  • for your strength level
  • Keep
  • your elbows
  • close to your body
  • Engage
  • your core muscles
  • to stabilize your body
  • Avoid
  • locking your elbows
  • at the top of the movement
  • Do
  • not arch your back
  • or lean back
  • Keep
  • your shoulders
  • relaxed
  • throughout the exercise
  • Breathe
  • consistently
  • and avoid holding your breath
  • Listen
  • to your body
  • and stop if you feel any pain or discomfort
  • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • bursitis
  • tennis elbow
  • golfer’s elbow
  • rotator cuff injury
  • shoulder impingement syndrome
  • frozen shoulder
  • tendonitis
  • repetitive strain injury
  • Rheumatoid arthritis
  •  

    Frequently asked questions

     


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