Weekly Exercise: Bicep Hammer Curls

What are Bicep Hammer Curls? Bicep hammer curls are a variation of regular bicep curls. Instead of you using the normal form for curls where the 2 ends of the dumbbells face left and right as you lift up and down, you are now doing a motion with your dumbbells where the 2 ends are facing up and down. The motion you make looks like you are slamming a hammer, hence the name hammer curls. This is an excellent workout for the biceps that switches things up and confuses the bicep muscle because you are using this different motion.

Instructions: You first simply grab dumbbells, ones that are a reasonable weight. You put them at your sides with your clenched fists facing the floor. You bring both arms up towards your shoulder/head area making a hammer motion, up, and down. Continue this motion for as many times as your set requires. A friend to spot you is always a plus, but is not completely necessary for this exercise. As you can see in the picture you can also do this exercise while sitting down on preacher curl machine.

Primary Muscles Worked: Biceps

Secondary Muscles Worked: Forearms

Remember people, don’t ever do weight that you cannot handle. Also, make sure your form is as good as possible for you are risking injury. Attached is a picture giving instructions of what your form should look like.

I Miss Having a Gym in My (Campus) Backyard: A Smart Playlist for your Next Run

How are you staying in shape over the summer?  One thing I definitely miss about living on campus is a gym within walking distance with no monthly membership fees!  Fortunately, with your two feet, some tennis shoes and an .mp3 player (cool tips here if you have a smartphone as well) you can stay in shape on the cheap and get the most out of your workout time without fancy gym equipment.

A New York Times article reported that songs with a BPM between 120 & 140 were thetired running girl best motivators, enabling runners to fight through fatigue.  The numbers 120 -140 “roughly corresponds to the average person’s heart rate during a routine workout,” according to the article.

It’s really easy to detect the BPM of your music–the best application for this I could find as far as accuracy and ease of use was from  Download their BPM Analyzer and from there the  interface is extremely easy to use.  Just go to “File” “Open” and locate the music file you want to analyze.  It will keep a playlist (you’ll need to go into iTunes or Windows Media Player to actually play the file) for you that allows you to see the songs you’ve analyzed and the BPM count.

If you have a smartphone, there’s an awesome app for interval runs called RecordBeater that automatically detects the cadence of your steps as you hit the working and resting phases of your intervals and plays songs at corresponding BPM rates.  How cool is that?

We’ve already done the work for you if you want to do neither of those things, we’ve analyzed some songs that fall into the BPM sweet spot.

Summer Running Music Playlist


Miike Snow – Silvia (Felix Da Housecat Remix)

Chemical Brothers – It Began in Africa

smartphone application for runningAphrodite – Blue Mystique

Christopher Lawrence – Renegade

Far East Movement – 2gether

Kanye West feat. Lykki Li, Santigold – Gifted

George Acosta – Tubular Bells

Avicii & Sebastian Drums – My Feelings for You

Sponge – Wax Ecstatic

Prodigy – Climbatize

Pendulum – Blood Sugar

Feed Me – Blood Red

Prodigy – Warriors Dance (Slof Man dubstep remix)

Sander van Dam ft. Carol van Lee – Love is Darkness



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