The Body Sculpting Bible for Women (100 page)

As you reach the start position with the arms fully straightened, do not rest. Begin curling the bar once again in a smooth controlled and fluid motion without using momentum.

FAQ:

Why do my wrists and forearms hurt when I do this exercise?

ANSWER:

This exercise can definitely stress those areas. If you feel discomfort, we recommend warming up a bit more or simply switching the exercise for something more effective.

WIDE GRIP

NARROW GRIP

Hammer Curl

(Outer biceps and forearms)

The dumbbell hammer curl is a great exercise for building the outer area of the biceps muscles also known as brachialis muscle. It also builds those very sexy extensor muscles of the forearms, located on the area below the back of the hands on the lower arms. This exercise is done in the same way as standing dumbbell curls, except that you hold the dumbbells with the palms facing each other throughout the entire exercise. You can do this exercise either sitting, which will make it much stricter, or standing which will allow you to get a bit more leverage. We suggest that you include both versions in your training routine.

VARIATION:
To get an additional burn in your forearms, try this same movement on an incline bench.

PROPER ALIGNMENT

Choose two light dumbbells so that you can practice perfect form.

With the dumbbells in hand, begin the alignment of your body by placing your feet about shoulder width apart and pointing straight ahead of you.

Slightly bend the knees.

Allow the dumbbells to hang down at your sides with your palms and dumbbells facing the sides of your body.

Make sure that your elbows stay pointed at the ground at all times during the biceps curl exercise.

Keep your upper body straight by contracting your abdominal muscles slightly, sticking out your chest and keeping your shoulder blades squared off.