Hammer curls
Curling dumbbells with the palms of the hands facing each other is known as a hammer curl, mimicking the action of using a hammer. The Hammer curl using dumbbells will exercise and recruit the elbow flexor muscles, the biceps muscle group, especially the brachioradialis.
Standing alternating dumbbell hammer curls are likely the most common form of hammer curls, although the exercise can be performed in a whole manner of ways, including in a prone position on an incline bench, on a preacher pad, on an incline bench, and as a concentrate curl.
Performing hammer curls
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Find dumbbells that are of a suitable weight for you to execute the
exercise.
- Grasp dumbbells.
- Keep torso erect and back straight, with upper arms and elbows stationary at your sides.
- Start with dumbbells down by your sides, with palms facing towards body.
- Just using flexion of the elbow, curl the dumbbell up, keeping palm facing inwards.
- Keep elbows stationary throughout exercise.
- After peak contraction, slowly lower the dumbbell, always keeping palms facing inwards.
- Repeat the same movement for the other arm, once completed.
- Repeat for desired number of repetitions.
Hammer curls courtesy of Fitness Uncovered - Bodybuilding & Fitness
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