How to Do Hammer Bicep Curls

Hammer bicep curls target the outer head of the biceps and the outside of the forearm. Since hammer curls use dumbbells, they isolate the biceps and work each arm equally hard during the exercise.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Dumbbells

1. Stand upright with your legs hip-width apart. Keep your knees relaxed.

2. Pick up a dumbbell in each hand. Keep your palms facing towards you.

3. Keep your elbows close to your torso and slowly raise the dumbbells near your shoulders. When your biceps are at full contraction, pause a moment and squeeze your bicep muscles.

4. Lower your arms slowly, keeping your elbows are next to your torso to place the emphasis on your biceps.

5. Complete 12 to 15 repetitions of the hammer bicep curl. If you can't do at least 8 reps, lower the weight. If you can comfortably complete 15 reps, increase the weight for your next set or workout. Complete 3 to 4 sets.

Tips & Warnings

• Engage your abdominal muscles before lifting the dumbbells when you do a hammer bicep curl.
• You can either work both arms at once or focus on one arm at a time.
• The hammer bicep curl is performed with a neutral wrist position, so any weakness in your wrist has little effect on the number of repetitions or amount of weight you can lift.
• If you're lifting heavy weights, have a spotter stand in front of you.
• Leaning back during the bicep hammer curl causes your body weight and momentum to lift the weights rather than your biceps. Leaning back can also hurt your lower back, especially when you're using heavy weights.

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