Hammer Curls

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Hammer Curls Information

Hammer Curls

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
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8.8

Out of 10

Excellent

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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

7.4

Out of 10

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of people found this tip helpful

Tip: Hammer Curls

Exercise Rating
9/10

Dec 22, 2009 10:59 AM: very good!exercise!



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of people found this tip helpful

Tip: Hammer Curls

Exercise Rating
9/10

Nov 24, 2009 12:18 PM: Try not to rock yourself.



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