Hammer Curl Instructions

The hammer curl is a variation of the standing dumbell curl. The difference between the hammer curl and a standard dumbell curl is that you keep your thumbs facing towards you. The hammer curl works your bicep muscles hard and also hits your forearms pretty hard at the same time!

There are several reasons to use the hammer curl. The hammer curl benefits from having a neutral wrist position. With regular dumbell curls you might feel your wrists weaken for the last few reps, this does not happen with the hammer curl. The hammer curl also forces you to stop your range of motion when your wrists are about parallel to the floor, this keeps the tension in your bicep muscles.

The two main types of hammer curl are the standing hammer curl and seated hammer curl. Essentially, both hammer curls have the same action. I will focus on the standing hammer curl here. OK, so here's how to do the hammer curl correctly.

How to do a hammer curl

Hammer curl setup: Get two dumbells 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.

Hammer curl execution: Squeeze the dumbells 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.

Hammer curl 1

Hammer curl 2

Tips for the hammer curl

Hammer Curl
Big hammer curl!
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! Like I have been telling you with all bicep exercises, the hammer curl is no different. Use your bicep muscle to move the weight, not your bodyweight!

You can choose whether you do the hammer curl with one are or two at a time. I recommend the one arm hammer curl. That way you can focus your energy on that one arm!

We use the hammer curl in our bicep workout routines.

Bicep Cable Curl

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