Hammer Curls

Prime movers/Muscles worked:

* This exercise can be performed with free weights or as an alternative water bottles can be used.

Beginning Phase:


* Grasp the dumbbells with a closed, neutral grip with the palm of the hand facing the outer thighs. Stand erect with feet shoulder width apart and knees slightly bent.
* Arms should be fully extended with dumbbells hanging at the sides.

Upward Phase:

* Raise one dumbbell at a time by slowly bending at the elbow, bring the dumbbell to the front of the shoulder.
* Alternate arms.

Downward Phase:

* Lower the dumbbell in a slow, controlled movement until the arm is fully extended.

		March 5, 2009

Check out some fitness moves from SELF magazine. Get tight, toned arms Shannon Fable, a trainer in Boulder, Colorado, and winner of the American Council on Exercise's Group Fitness Instructor of the Year award, created this routine just for SELF. "It works the whole body with only one tool," Fable says. So grab a weighted wand and try this move! Then check out the entire workout. Tilt a curl: How to do it Stand with feet together, bar in both hands, right hand about 5 inches from end. Lunge to right side as you curl bar toward chest (as shown). Return to start. Do 12 reps. Switch sides, regripping bar on opposite end; repeat.

Visit www.ultrafitsf.com to get personal training for your upper body.