'Dumbbell Hammer Swings (not curls!)'

00:20 Nov 22, 2021 0 0

'FYI, this is not a curl...it just LOOKS like a really cheaty one. This is actually an explosive dumbbell swing done using a hammer curl grip.  As you come to the top, you pull YOURSELF in towards the dumbbells (not pulling the dumbbells in towards your chest), which does hit the brachialis like a hammer curl.  ...but it\'s not a curl.  (not that there\'s anything wrong with that)  This body pull-in actually hits the upper back very effectively.  When you watch the top part of the movement, you\'ll see that I\'m not trying to curl the dumbbells...I\'m using the inertia and weight  of the dumbbells to \"row\" my upper body in towards the weight.  Then I push back and away, then swing the dumbbells back down.  The swing back down puts a great momentum-based stretch on the muscles of the upper back and the pull-in at the top gives them the contraction.  It also brings in the most of the posterior chain muscles with the swing using a fairly heavy weight (I\'m using a pair of 85\'s for this), which will give you a good total-body effect.  ...and it\'s not a curl.  (not that there\'s anything wrong with that)  --------------------------------------------------------------------------  Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods:  YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/' 

Tags: explosive training , dumbbell swings , swings , posterior chain , kettlebell swings , brachialis , nick nilsson

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