- 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 27, 2011 1:17 PM: This is a superb exercise to hit ur biceps
of people found this review helpful
Review: Hammer Curls
Sep 27, 2011 7:55 AM: Surprised these aren't rated higher. I love hammer curls. They build your biceps but unlike standard dumbbell curls, also recruit your forearms. More bang for your buck.
of people found this review helpful
Review: Hammer Curls
Aug 12, 2011 8:24 AM: works for me the best
of people found this review helpful
Review: Hammer Curls
Jun 10, 2011 8:14 PM: This works great on your biceps. You can definitely feel the burn.
of people found this review helpful
Review: Hammer Curls
May 14, 2011 12:31 PM: Simple but effective, and a nice complementary biceps exercise. Yup..
of people found this review helpful
Review: Hammer Curls
Apr 30, 2011 9:54 AM: My most favorite bicep exercise, I feel more of a strain when doing this when compared to other bicep exercises. Especially since it gives me a deeper cut unlike other bicep exercises.
of people found this review helpful
Review: Hammer Curls
Mar 3, 2011 12:48 AM: One of my favorite bicep exercises.
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Tip: Hammer Curls
Jul 21, 2010 11:19 PM: you can do this excercise.but i think that it will be more effective if you start it with
your full attention.
of people found this review helpful
Review: Hammer Curls
May 10, 2010 7:19 PM: I love doing these, well not really because they burn. LOL not really sure if this isolates the exact muscles, but I tried doing the same thing except holding the weights together. All I know is that I would do 3 sets of ten (25,30,35) the way shown here. Putting them together I couldn't do ten of the...+See More
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Tip: Hammer Curls
Dec 22, 2009 10:59 AM: very good!exercise!