- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
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Review: Hammer Curls
Oct 2, 2016 10:08 PM: OK
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Review: Hammer Curls
Apr 11, 2016 3:36 PM: You are supposed to let go of the contraction on the way down (When you inhale) right?
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Review: Hammer Curls
Jan 20, 2016 10:40 AM: Best bicep builder
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Review: Hammer Curls
Dec 30, 2015 2:04 AM: Great exercise, but it hurts my elbow
of people found this review helpful
Review: Hammer Curls
Nov 20, 2015 9:34 AM: The bicep gains were noticeable in a matter of three weeks.
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Review: Hammer Curls
Oct 1, 2015 8:47 PM: Prefer this to the Barbell Curl
of people found this review helpful
Review: Hammer Curls
Apr 12, 2015 1:08 PM: I love this exercise. It hits the biceps very well while also hitting my shoulders.
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Review: Hammer Curls
Mar 25, 2015 10:01 PM: Great workout
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Review: Hammer Curls
Oct 2, 2014 4:58 PM: I love this exercise..
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Review: Hammer Curls
Sep 18, 2014 1:14 PM: good!