biceps tendonitis OneResult.com - Single Leg Hammer Curls

What You'll Need
Two dumbbells and a leg to stand on.

Why You Should Be Doing This Exercise
Training under dynamic conditions is extremely beneficial for motor programming, injury prevention and stability. What did you just say? Essentially removing 50% of your normal balance will force you use a series of muscles that, under vanilla curl circumstances, you are definitely not using. This is a good thing.

Start
Grab a pair of dumbbells and assume a normal, I'm about to get my dumbbell curl on position. That means your feet should be shoulder width apart, your upper body nice and straight, and your palms facing inward towards your thighs. Now, each set will see you switch which leg is off of the ground, so choose now. Left or right? Choose yet? Okay, so your lower leg should now be behind you, and parallel to the floor. It shouldn't move from this position for the duration of this curl-athon.

Middle
As you would when doing a normal curl, bring the dumbbells up to your shoulders by keeping your elbows in and the dumbbells themselves in front of your arms. Your palms should be facing each other all along. Keep a straight back, and try not to topple over on the first rep. But if you do, remember that on the path to success lies much failure. Or something like that.

Finish
Return the dumbbells to an arms extended position by your sides. This return to the starting gate should happen slowly and with control. Don't go all four year old on a swing on us. When you've completed a set, reward the elevated leg by returning it to its most familiar position, i.e. the floor. Now switch legs and elevate the other for the next set.

Key Don'ts
All of the regular dumbbell curl don'ts apply here. No swinging of the bells, no arching of that precious back, no 3/4 curls instead of full range of motion. But, because we've added this raised leg wrinkle, one other clear don't... Which is to not have that leg touch the ground at any point during the set.

biceps tendonitis OneResult.com - Single Leg Hammer Curls
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Sports	Upload TimePublished on 12 Nov 2010

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