How to do a Resistance Band Biceps Hammer Curl for arm width. The tension one can place on the outer bicep head to develop arm width with this exercise is awesome. But we need to ensure wrist pronation is also involved for maximum results.
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How to do a Resistance Band Biceps Hammer Curl for arm width video subtitles export
hey guys how’s it going TRX traveler Adam here in this video we’re gonna look at the bicep hammer curl which is where we keep our hands in a neutral position let’s get to it okay now the exact same principles apply and to the video I did with the M just to the normal band bicep curl so if you’re coming on at this I’d recommend um have a look at the band bicep curl I’ll put a link to it below because like I cover quite in detail about how to execute it properly and this is exactly the same execution just the hand change is different so I’m just going to skip over it quite fast and just almost more of a recollection and so um band um defeat again as I say you want to try and get a bit of tension so there’s a little bit of tension here you don’t too much of a slacks on the way down we’re keeping tension on the bicep get it so you’ve got a neutral grip I like to put my thumb under it doesn’t matter if you want to put your thumb all over whichever is more comfortable for you now lock the elbows in as we explode up and I’m coming up it’s the same principle of trying to just slightly pull the band apart at the top slightly pronate in the wrist to hit that bicep peak at the top try it even if you just do that you’ll feel about at work and now if you pronate and push out you’ll feel it contract even more at the top left pronation because that’s the full range of movement of the bicep from there to there from the back and the front face so explode up and as we get to the top or try to pull it apart a little bit and we’ll go down and as we go down exactly the same as the curls we’re going to contract our triceps at the bottom why do we contract the triceps at the bottom because they fully lent from the bicep so when we begin the curl were taking the bicep through as much of a full range of motion as we possibly can and now you might argue that you lose the tension on the bicep when you do that when you don’t because when you contract the tricep what happens to the bicep it stretches at lengthens so it’s still under tension and it’s on an eccentric load – so the load still lay the load Silla trap my tricep and now it’s fully stretched there’s tension on it it’s stretched and then I initiate it again so same principle explode up for one and down for one two three four contract explode up and down for one two three four contract explode up for one two three four contract explode up one two three four and notice how my elbows constantly staying down by my side I’ve got them locked in and I’m really focusing on putting all the movement through my biceps pronating at the top pull it apart contracting triceps at the bottom and back up even just after a few and I was holding it with very little tension there I can already feel the blood and the pump rush into the biceps it’s exactly what we want so if you wanna know a little bit more detail where I talk a little bit more about the execution have a look the link below for the the band bicep curls but the same principle still apply just slightly changed our wrist position and I hope that was helpful hope you find a little nugget from it any questions comments please leave them below and I’ll get back to you soon as again thanks very much for watching [Music]