Marcel from Vistavideo is a motivation for workout, even if he doesn't lift heavy weights, but simply presents his amazing physique in front of the camera. In hundreds of clips on Vistavideo Marcel gives an impression of his workout: He trains, pumps, poses and flexes. And after every clip you're thinking: Let's take the dumbells!Marcel may be admired most for his big biceps. "17 inches, guys!", he says while measuring his flexed muscle and smiling. In several new videos on Vistavideo Marcel performs a special exercise for his biceps: the hammer curl.
The site EBicep.com explains: The hammer curl is a variation of the standing dumbell curl. The difference between the hammer curl and a standard dumbell curl is that you keep your thumbs facing towards you. The hammer curl works your bicep muscles hard and also hits your forearms pretty hard at the same time.
There are several reasons to use the hammer curl. The hammer curl benefits from having a neutral wrist position. With regular dumbell curls you might feel your wrists weaken for the last few reps, this does not happen with the hammer curl. The hammer curl also forces you to stop your range of motion when your wrists are about parallel to the floor, this keeps the tension in your bicep muscles.
Hammer curl execution:
Squeeze the dumbells tight and raise your arms until your forearms are parallel with the floor. Pause at the top of the hammer curl and squeeze your bicep muscles hard, then slowly lower back down to the starting position.
Tips for the hammer curl:
1) Through the whole hammer curl, keep your elbows locked in at your sides. If you find that when you are doing the hammer curl that your elbows are moving forward, lower your weight.
2) Don't lean back! Use your bicep muscle to move the weight, not your bodyweight!
3) You can choose whether you do the hammer curl with one arm or two at a time. With one arm you can focus your energy on that one arm.
Source: www.eBicep.com
Marcel flexing after the hammer curl exercise:
