Bowflex Exercise - How to Do Hammer Curls

Would you like to stimulate your biceps from a whole new angle?

What You Will Need

A Bowflex home gym (any model)

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How to Set-up Your Bowflex Home Gym

1. Set-up your Bowflex to do normal biceps curls (using your handgrips).

2. As a starting point, select a weight 10Ib. to 15Ib. lighter than your normal biceps curl weight.

3. Rather than taking hold of the handle, grasp the straps near where your handgrips connect to the cable (your palms should be facing one another).

4. Now simply curl them up and down as you would a normal biceps curl.

Performance Tips

1. Focus on keeping your elbows and upper arms against your sides.

2. Need a stronger grip? Before starting your set, roll your hands into a fist several times.

Starting with the tips of your fingers, flex each section of your fingers until your hand rolls up into a fist.

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