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- ExRx: Forearm Exercises
- The American Council on Exercise: Standing Dumbbell Hammer Curl
- ExRx: Barbell Reverse Preacher Curl
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The brachioradialis is a muscle that extends from the lower part of the upper arm to the lower part of the forearm. The muscle is responsible for flexing the elbow. The brachioradialis is especially involved when the forearm is in the neutral position -- each of your palms are facing toward the sides of your body. You can perform a variety of other elbow flexion movements with free weights such as dumbbells and barbells.
Dumbbell Hammer Curl
To perform the standing dumbbell hammer curl, grasp a dumbbell in each hand using an overhand grip and stand with your body upright. Position the dumbbells by your sides with your arms straight. Turn your forearms so your hands are in the neutral position. Bend your elbows and raise the dumbbells up toward your front shoulders. Extend your elbows and lower the dumbbells down to the initial position. This exercise can also be performed seated.
Reverse Preacher Curl
This type of curl requires a preacher bench with a barbell -- you'll find one at your local gym. Sit on the preacher bench with your feet on the ground and place the back of your arms on the pad. Your seat should be adjusted so that your arm pits rest near top of the pad. Grab the barbell bar and raise it up until your forearms are vertical. Slowly lower the barbell back down until your arms are fully extended. Repeat five to 10 times. Adjust the weight on the barbell as needed.
Standing Dumbbell Cross Body Hammer Curl
To perform the standing dumbbells cross-body hammer curl, grasp a dumbbell in each hand using an overhand grip and stand with your body upright. Position the dumbbells by your sides with your arms straight and turn your hands so your hands are in the neutral position. Bend your right elbow and bring the right dumbbell across your body and towards your left front shoulder. Extend your right elbow and bring the right dumbbell down to the initial position. Repeat the exercise with your left arm and then keep alternating between the right and left arms.
Standing Dumbbell Reverse Curl
To execute the standing dumbbell reverse curl, hold a dumbbell in each hand with an overhand grip. Stand with your body upright and position the dumbbells alongside your thighs with your arms straight. Flex your elbows and move the dumbbells up toward the front of your shoulders -- keep your elbows close to your body. Reverse and move the weights slowly back to the starting position. Repeat five to 10 times.
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