How to Do an Arm Curl & Hammer Curl Biceps Workout

Arm and hammer curls isolate bicep and forearm muscles during your workouts. They can be done seated or standing and on a machine, with dumbbells or by using a resistance band. Follow these steps to work out those biceps with arm and hammer curls.

Instructions

Difficulty: Moderate

1. Adjust the seat and weight levels on your machine to accommodate your height and resistance needs. Your chest must be even with the arm pad. If not using a machine, obtain two dumbbells or a resistance band.
2. Place your arms straight down to the ground or flat against the arm pad of the machine. Keep your elbows pressed tight against your side and loose, not locked. Your back must be straight. Engage your abdominal muscles.
3. Hold the bar, weights or band with your palms facing up for arm curls and slowly lift the weight until your hands reach your shoulders. Only lift as high as you can without moving your elbows. Contract your bicep muscle at the top of the motion. Slowly lower your arms back down to the starting position. Arm curls isolate the bicep muscles.
4. Turn your palms so they are facing each other for hammer curls. Lift the weight until your hands reach your shoulders. Hammer curls maintain a neutral wrist position and do not result in as much wrist weakening as arm curls. As well, hammer curls engage the forearm and brachialis muscles for a more robust arm workout.