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Hammer Curl (Bicep)

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How to perform Hammer Curl

Get a pair of dumb bells and stand straight up with your arms by your side and you palms facing towards your body. Tense you middle section before starting the hammer curl exercise.
Squeeze the dumb bells tight and raise your arms until your forearms are parallel with the floor. Pause at the top of the hammer curl and squeeze your bicep muscles hard, then slowly lower back down to the starting position.

Videos- Perform Hammer Curl

Muscles Targeted: Forearms, Biceps

Variations of Hammer Curl Exercise

You can do it in the usual way, or bring it in front of your chest, as is also depicted in the Video.

Points to Note

Through the whole hammer curl, keep your elbows locked in at your sides. If you find that when you are doing the hammer curl that your elbows are moving forward, lower your weight.

  • Don’t lean back.
  • Practice proper form and control. Starting with this exercise, or any exercise you have not performed before, use light weight until you have the full range of movement with proper extension and contraction completed. This is important for the muscles full development.
  • Keep the elbows locked and close to your body. Through the whole hammer curl, keep your elbows locked in at your sides. If you find that when you are doing the hammer curl that your elbows are moving forward, lower your weight.
  • Keep your wrist in a lock position. Keep your wrist in a locked position throughout the movement with no supination.
  • Move naturally throughout the movement. Move naturally throughout the movement by swaying your body slightly as you lift the weights.
  • Don’t move weight past tension point. It’s important not to curl the weight past the point where tension leaves the forearm and bicep.
  • Use weight that allows smooth and controlled motion. This will avoid cheating which in turn will take the emphasis off the forearm and bicep.

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