Basic Hammer Curl Exercise for Your Biceps & Forearms

Video Transcript

"Now I am going to show you how to properly perform a hammer curl. Now you want to grab the weight here. A hammer curl is going to attack the out head of your bicep as well as your forearm. Take the same position that you took in the basic bicep curl. Again, back is straight. Abs are nice and tight. Keep your back neutral with your spine and your shoulders squared and stabilized. You just want to bring that weight right up. Squeeze at the top of the motion and back down nice and slow and then bring that weight right up here. Squeeze at the top and again keep your abs nice and tight. Breath normally as I showed you in the last segment. A variation of this exercise is to hop onto of a physio ball or a stability ball that is a little bit more challenging on your core. Again, the hammer curl, up and down. Keep those elbows pinned in. One thing you want to watch out for is if you find yourself swinging the weights, it is a sign that the weight might be too heavy for you. So again, don't swing the weights. Shoulders stable and elbows pinned into the rib cage. And there you go. That's your hammer curl."