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The biceps brachii consists of two muscular heads: the short and the long head. Functionally, the biceps can do two things: flex the elbow and supinate the forearm. Supination is simply the act of turning the palms face up. When the forearm is in a neutral position (wrists straight), the greater muscles of the forearm, namely the brachioradialis, are heavily involved in elbow flexion. Listed below are instructions for performing the hammer curl: From a standing position, hold two dumbbells by your sides. Your wrists should be in a neutral position. Raise both dumbbells up to shoulder height, then lower them back down to the starting position.
Step : 1
Hold dummbells by sides with a neutral grip (wrists straight).
Step : 2
Curl dumbbells up to shoulder area.
Step : 3
Slowly lower back to start position. Repeat.
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