Biceps Exercise: Alternating Hammer Curls

Where it Targets: 

1. Biceps
2. Forearms

Equipment Needed: Dumbbells

Step 1

Hold two dumbbells of your preferred weight to your sides, with your palms facing in and arms straight.

Step 2

With your elbows to your sides, raise one dumbbell until your forearm is fully vertical and your thumb faces your shoulder. 

Step 3

Lower your arm to its original position and repeat the steps with the other. Do it as many times as you can with good form.

Isotonic vs Isometric Training

Over the past two posts, you have been informed about Isotonic and Isometric Contractions. From reading those posts, you will know the difference between Isotonic and Isometric contractions. But what are the advantages and the disadvantages of them?

Advantages of Isotonic Muscle Contractions

1. Isotonic Contractions strengthen the muscles throughout the range of movement.
2. It is also easily adaptable to most sports

Disadvantages of Isotonic Muscle Contractions

1. Muscles can become sore due to the stress placed upon them.
2. Muscles gain strength at the weakest point of action which is injury.

Advantages of Isometric Muscle Contractions

1. Develops Strength, especially Static Strength.
2. Quick and easy to do anywhere.

Disadvantages of Isometric Muscle Contractions

1. Muscles gain most strength through range of movement.
2. With Isometric Contractions, blood pressure is increased due to limitation of the blood flow to the heart. It is therefore not good for those with heart problems.

Differences between both contractions in relation to baseball.

• Deep fielder throwing a ball to person on a base - Isotonic
• Batter running around bases - Isotonic
• Holding bat before receiving a pitch - Isometric
• Pitcher holding the ball in the air - Isometric