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Hammer curls


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

Courtesy of, your Online Personal Trainer


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