Dumbbell Hammer Curl to Bicep Curl
A combined arm exercise transitioning from a neutral-grip hammer curl to a traditional supinated curl, targeting the biceps and brachialis while enhancing forearm strength and overall arm development.
INTERMEDIATE
Behind-The-Back One-Arm Cable Curl
Behind-The-Back One-Arm Cable Curl targets the biceps brachii, which is the two-headed muscle on the front of your arm that merges into one muscle belly near the elbow. The exercise also engages the brachialis, which lies beneath the biceps muscle, plus the shoulders'' forearms and deltoids.
Demonstration Video
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Target Muscles
Instructions
- Stand in front of the rotating wire machine with the D hand at the lowest position and with your back to the machine. Take the handle behind your back, the palms forward, and the wrists fully extended. Put your other hand on your thigh.
- Raise the handle to the shoulder. Stop, then gradually lower the weight back to the starting position.
Tips
- Perform the movement slowly and under control.
- Focus on moving through your entire range of motion with each rep.
- As you move, you should feel tension in your biceps.
Alternative Exercises
Preacher Curl With Cable
Preacher Curl With Cable is a great exercise you can use to grow your biceps, brachialis, and brachioradialis, the three main elbow flexors.
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