| Exercise Name: | Bicep Hammer Curl |
| Main Muscle: | Biceps |
| Secondary Muscle(s): | Forearms |
| Exercise Type: | Pull, Isolation |
| Equipment Required: | Dumbbell |
Hammer Curl Information
This weight training exercise is a variation of the dumbbell bicep curl. It uses the dumbbells in a slightly different motion to target the bicep in a way that will hit other areas of your forearms and biceps.
Like triceps, biceps are often impacted by other compound exercises. Therefore, you should practice discretion when creating your workout program to make sure that you give your biceps adequate rest to maximize your results.
To Perform The Hammer Curl
Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.- Grasp a dumbbell in each hand so your palms are facing each other.
- Extend your arms so they are at the sides of your body.
- While keeping your elbows locked, lift your arms in an arc towards your shoulders.
- Lower your arms in a steady controlled motion and repeat.
Tips
- Keep your elbows in the same position throughout the exercise. They should be drawn in to your torso, shoulder width apart.
- Keep your knees slightly bent to help prevent yourself from swinging your torso.
- Do not turn your wrists during the exercise.