Fitness & exercise  Exercise library  Biceps  Hammer curls

Hammer curls

COURTESY OF GLOBAL FITNESS

Major muscles used

• Biceps
• Forearms

Performing hammer curls

• Stand or sit at the end of a bench with your feet slightly apart.
• Hold a dumbbell in each hand, with your palms facing your body.
• Your shoulders should be back, your torso should be upright, and your back straight.
• Keeping your elbows at your sides, curl the dumbbells up to chest height.
• Hold for a brief second flexing your biceps.
• Your wrist should be locked and your palm should continue to face in toward your body as you lift.
• Lower the weight to the starting position in a slow, controlled manner.

Be careful

• Don't rock or sway to build momentum.
• Don't let the weight just drop. Lower the weight slowly.

Hints and tips

Perform hammer curls with your back against a wall and your kness slightly bent. This will dramatically reduce any chance of swaying and / or cheating in this exercise.

Alternative exercises to hammer curls

• Bicep curls (Dumbbells)
• Bicep curls (Barbell)
• Incline bicep curls
• Cable curls

Courtesy of Global-Fitness.com, your Online Personal Trainer

If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge.