Execution: Start at the top dip position with your arms fully extended and your body perpendicular to the floor. Lower yourself until your shoulders are lower than your elbows, or you feel a good stretch across the chest. Listen to your body and don't push through shoulder pain.
Push yourself up and completely to the left by extending your elbows to 180 degrees for a full range of motion. Lower yourself again to the bottom of the dip and this time; push yourself back up and to the right side.
Variation: Increase the challenge of this move by adding weight via chains or a belt.
Kettle bell Hammer Curls
Why: To engage the forearms, biceps and brachialis more than a basic dumbbell hammer curl. The kettle bell makes it harder to grip and perform each repetition.
Execution: Grab a pair of kettle bells and stand with your feet shoulder-width apart and your knees slightly bent. Lock up your wrists and hammer curl the kettle bells by keeping your palms facing one another. Slowly resist the kettle bells back to starting position.
Tip: Keep your elbows tight to your sides and resist the temptation to move/raise them as you hammer curl the weight up.
Curls
Why: To take advantage of both the supinated and pronated grip in one movement. This allows you to target more muscles in the arm by combining elements of a regular and reverse curl.
Execution: Grab a pair of dumbbells and stand with your feet shoulder-width apart and your knees slightly bent. Turn your palms up (supination) and move your dumbbell grip in towards the body. Curl the dumbbells up, pause at the top and reverse your grip (pronation) so your palms are now facing down. Lower the weight to full extension and reverse your grip back to a supinated position.
Tip: Select dumbbells that are about 50-60% of the weight you would normally use for standard curls in order to execute this exercise with proper technique.Article source by Rusty Moor Program
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