Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
It's the hammer curl. "The position of your palms in this exercise causes your elbows to bend in a unique way that rocks your forearms,"says Craig Ballantyne, a strength and conditioning specialist. try this alternating-grip hammer curl:
1. Hold a pair of moderately heavy dumbbells at arm's length next to your sides, your palms facing each other. Curl the dumbbells upwards, bringing your thumbs close to your shoulders. Pause, then slowly lower the weights.
2. Rotate your wrists inwards and let your palms face behind you (this is a reverse grip). Curl the weights up until they're near your shoulders, and then slowly lower them. Use a weight that allows you to do 8 to 10 reps, and complete a total of 4 sets.