Fitness

Hammer Bicep Curls Guide

Hammer Bicep Curls Guide

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

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