All about the Hammer Curl
(Biceps)
BENEFITS & MUSCLES WORKED: Strengthens Elbows and Wrists and helps build bigger Biceps.
START POSITION: Stand up holding a dumbbell in each hand. Rest the dumbbells at arm’s length down by your sides, next to your hips, with the palms facing outwards (using a Neutral grip). Lean back on your heels to counter the weights in the future, and bend your knees slightly for stability.
NOTES: Difficulty Rating: 45%
Nothing moves! Except for the arms, keep your elbows firmly planted against the sides of your abdomen.
Keep looking forward directly and don’t move your head or neck.
Alternate each dumbbell lift, breathing out on the way up and in on the way down. Pause for a split second at the bottom of each arm movement before starting to raise the other arm. This tiny pause helps prevent the body from rocking back and forth, which is cheating, and is often seen when people are working out with too much weight.
This is a medium-sized muscle exercise and relatively safe, so the amount of weight and the number of reps you choose are dependent on your training objectives. As always, beginners should use light weights and build up slowly over weeks or months.