Biceps
Standing Hammer Curl
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Anchoring behind you and leaning slightly forward draws your arms back past your body at the bottom of every rep. That is a deeper stretch than a standing curl allows, and a muscle that starts from full length has more to give.
Set Up
Anchor: Door anchor at the bottom of the door.
Bands: Clip each end of the band to an ankle strap.
Body position: Grip an ankle strap or handle in each hand and stand with your back to the door, three to four feet away. Back straight, head straight, chest up, bending slightly forward at the waist. Start with your arms in line with and tight to your body, palms facing in.
Movement
Curl forward and up, bending your arms until your hands are at chest height.
Points To Remember
- Keep your elbows still at your sides. They should not travel forward or back as you curl.
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