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Arm exercises
Name of exercise:   HAMMER CURLS
Start Position Finish Position
What to do: Attach a rope to a cable pulley and adjust it so it is low, close to the floor.  Hold the rope so the top part of your fist is touching the knobs of the rope.  Bring the elbows slightly forward and spread the hands so they are about shoulder width apart or slightly less than that.  Keeping the elbows completely stationary curl the arms up so your fists come up towards your shoulders. With control bring the rope back down to the starting position.
Don't Forget to: Keep the hands spread apart about shoulder width apart. Don't flick your wrists on the top but rather keep them straight.  Exhale on the way up and inhale on the way down.
Equipment needed: Cable pulley machine, rope attachment.
Muscles worked: Biceps, forearms

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