FEATURES
MUSCLES
Biceps
EQUIPMENT
Dumbbell
DIFFICULTY
Easy
Hammer curls are great at isolating upper arm bicep muscles while putting minimal stress on the lower arms.
MEDIA
INSTRUCTIONS
Prep
Standing straight, grab a pair of dumbbells with an overhand grip with weights facing forward like a hammer
Start
Keep your body upright and chest facing upright.
Movement
Without rotating the dumbbells, raise the weights while contracting your biceps to create a vertical hammer in front of your shoulders.
Pause for a moment and slowly lower the weight up to the start position.
End
Once completing your set, re-rack the weights as needed or wipe down the equipment used.
TIPS
You can use pulley and rope extension to simulate this movement while not using dumbbells.
Do you have more tips? Post in the comment below.
ALTERNATIVES
-
Easy
Cable Hammer Curl
