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Hammer Curls

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Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


9.2

Out of 10

Excellent

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Hammer Curls Images

Hammer Curls
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Hammer Curls
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Hammer Curls Guide

Main Muscle: Biceps

  1. 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.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. 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.
  4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  5. 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.



Alternative Exercises For Hammer Curls

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  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Hammer Curls

Exercise Rating
10/10

Mar 1, 2014 12:14 PM: I do the Phil Heath version and cross my body when I curl



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of people found this review helpful

Review: Hammer Curls

Exercise Rating
9/10

Jan 23, 2014 12:32 PM: I always use this in my programme. I usually do a triple set with xkg, ykg, zkg, and do 8 reps on each starting on the lowest to the highest, then rest for 30seconds and begin again for 3 sets. I've been training for around 2/3 months and a lot of people in the gym have commented on my progress esp...+See More



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of people found this review helpful

Review: Hammer Curls

Exercise Rating
10/10

Jun 18, 2013 6:36 PM: Excelent



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Review: Hammer Curls

Exercise Rating
10/10

Feb 16, 2013 1:22 AM: It kills both the forearms and biceps. Great exercise. Add it in your routine for biceps. Good compound exercise.



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of people found this review helpful

Review: Hammer Curls

Exercise Rating
10/10

Feb 6, 2013 7:14 PM: I love Hammer Curls.



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of people found this review helpful

Review: Hammer Curls

Exercise Rating
10/10

Jan 26, 2013 8:01 PM: always finish with these



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of people found this review helpful

Review: Hammer Curls

Exercise Rating
10/10

Oct 25, 2012 2:45 PM: One of my favourites for bicepts adds size and width.



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of people found this review helpful

Review: Hammer Curls

Exercise Rating
10/10

Jul 21, 2012 8:22 PM: Favorite Bicep Exercise. Heaviest movement for the biceps long head.



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of people found this tip helpful

Tip: Hammer Curls

Exercise Rating
10/10

Jun 30, 2012 4:22 PM: take has much weight has posible on this one! great over-all arm building exercise.



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of people found this review helpful

Review: Hammer Curls

Exercise Rating
10/10

Jun 6, 2012 2:11 PM: Complete exercise.



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