Overview of Dumbbell and Hammer Extensions to the Stop:
Dumbbell pre-tensioning curls are a variation of hammer extensions and an exercise used to build up your biceps.
Performing hammer dumbbell extensions in the pre-tensioning position provides a fixed amplitude of motion for the hammer extensions, which allows for more targeted biceps contraction.
When trying to build up your biceps, it is best to use a wide range of exercises that target different ranges of motion.
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Instructions for performing hammer extensions with dumbbells:
1-Choose the right weight on the rack and sit upright with your chest pressed against the bench for the extension.
2-Keep your upper hand pressed against the pad and use a neutral grip (palms facing upward).
3-Take a deep breath and slowly lower the dumbbell from your shoulder.
4-When the biceps are fully extended, return the weight to the starting position.
5-Repeat the required number of repetitions on both sides.
Tips for performing a dumbbell extension with a hammer:
Maintain a slight bend in the elbow at the bottom of the movement to keep tension in the biceps.
Using a slow eccentric (lowering) motion in the exercise can help improve tension and communication between the muscles.