Primary muscles: Biceps
Secondary muscles: Forearms
Equipment: Dumbbells
Exercise for the opposite muscles: Tricep extensions
Hammer Curls Instructions
1. Stand straight with your feet hip-width apart and hold the weights with your palms facing your thighs.
2. Bend your elbows and bring the weights up, until the dumbbells are at shoulder level.
3. Pause and then lower the dumbbells back to the starting position.
4. Repeat this move until the set is complete.
Proper Form And Breathing Pattern
When doing hammer curls, keep your elbows close to your body and don’t move your upper arms. Keep your back straight, your core engaged, and breathe out as you lift the dumbbells. Inhale as you slowly lower the dumbbells to the initial position.
From the Shop
Exercise Benefits
Hammer curls are a modified version of the bicep curls exercise that targets the same muscle group. Pairing these two exercises in an upper body strength training workout allows you to sculpt the front portion of your upper arms more effectively.
Hammer Curls Demonstration
Sets And Reps
Add 2 to 3 sets of hammer curls to your upper body routine. Do 8 to 12 repetitions and alternate this exercise with lying tricep extensions, to work all the muscles in the upper arm.
Calories Burned
To calculate the number of calories burned doing hammer curls, enter your weight and the duration of the exercise:
Related Upper Body Exercises
Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Lying tricep extension
Wide row
Dumbbell push press
Tricep dips
Popular Workouts
Lower Body Workouts
Skinny Legs Summer Workout
Get slim, shapely legs and thighs with this 29-minute skinny legs workout. An at home summer routine to tone your lower body and help you get lean, …
Yoga Flows
Lymphatic Boost Yoga Flow
This lymphatic boost yoga flow is a revitalizing sequence designed to support your body’s natural detoxification. Gentle stretches, twists, and…
Core Workouts
Bikini Body Tight Tummy Workout
Get a flat, toned stomach and snap into shape with this bikini body tight tummy workout. 10 core-strengthening moves to help you sculpt sexy curves …
Leave a Reply
You must be logged in to post a comment.