How to Do Dumbbell Hammer Curls

Biceps curls are a great way to get muscular arms. There are a variety of exercises you can perform to enhance your arms. Hammer curls are a great way to not only get a nice set of biceps, but nice forearms as well.

Things You'll Need

  • Dumbbells
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Instructions

  1. How to Do Dumbbell Hammer Curls

    • 1

      Find a set of dumbbells with a weight that you can handle for 8 repetitions.

    • 2
      Arms at your side in starting position.

      Grasp the dumbbells and hold at your sides. This is the starting position.

    • 3
      Curl up without twisting your wrist

      Curl one arm straight up without turning or twisting your wrist.

    • 4

      Once at the top of your curl squeeze your bicep for a split second feeling the contraction in your arm.

    • 5
      Switch arms and curl up

      Return to starting position. Alternate and curl with the other arm. Perform for at least 8 repetitions on each arm.

Tips & Warnings

  • Do not use a weight that is too heavy for you to handle as it could cause possible injury.

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