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Hammer Curls

Hammer Curls This exercise is excellent at isolating your biceps and forearms.  While this exercise has many similarities to bicep curls it is slightly different because instead of the palms facing up they face each other.
Description
  1. Stand straight up with feet shoulder width apart, hold your head in line with your spine and allow you back to fall into a natural curve. Hold dumbbells at your side with your palms facing each other.
  2. Begin movement by breathing out and raising the dumbbells up towards the top of your shoulders. (Be sure to hold your elbows against your body and aimed at the ground to prevent them from moving.)
  3. Once the dumbbell has reached the top position hold for 5-10 seconds while flexing with maximum effort.
  4. After holding position relax biceps and slowly return to starting position. Inhale and repeat.

Note: Alternate hammer curls can be performed while sitting down for added bicep isolation.
Things to Keep in Mind
  • Be sure to keep body posture straight, abs tightened, and shoulders pulled down and back.  This exercise can be performed either sitting or standing up.  Perform sitting for added bicep isolation.
Visual Aids

Muscles Worked		 Biceps (outer) and forearms.

Gastrocnemius and Soleus (Inner and Outter Calf)

Muscle Name Gastrocnemius and Soleus (Inner and Outter Calf)
Description Together these two muscles make up the rear of the lower leg.  They play a significant role in almost all leg movements as they are both connected to the Achilles tendon. They are involved in running, jumping, changing direction, backpedaling, etc.  Both muscles perform the same movements by aiding with plantar flexation of the heel, however the Gastrocnemius is used mainly for standing flexation whereas the Soleus is used for flexation when the knee is bent.
Exercises For Gastrocnemius and Soleus
Visual Aids
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