- 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
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.
of people found this review helpful
Review: Hammer Curls
Feb 6, 2013 7:14 PM: I love Hammer Curls.
of people found this review helpful
Review: Hammer Curls
Jan 26, 2013 8:01 PM: always finish with these
of people found this review helpful
Review: Hammer Curls
Oct 25, 2012 2:45 PM: One of my favourites for bicepts adds size and width.
of people found this review helpful
Review: Hammer Curls
Jul 21, 2012 8:22 PM: Favorite Bicep Exercise. Heaviest movement for the biceps long head.
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Tip: Hammer Curls
Jun 30, 2012 4:22 PM: take has much weight has posible on this one! great over-all arm building exercise.
of people found this review helpful
Review: Hammer Curls
Jun 6, 2012 2:11 PM: Complete exercise.
of people found this review helpful
Review: Hammer Curls
May 15, 2012 4:56 AM: This One been in my Routine since I started, I love Hammer Curls
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Tip: Hammer Curls
May 7, 2012 7:30 PM: My favorite bicep exercise. Doing these with a x-2-3-0 tempo really fries them up. Explode up, pause for 2 seconds on the contracted position, lower the weight down in three, without pausing at the bottom repeat. I had a massive pump today at the gym with these. Also stay completely still for max benefits....+See More
of people found this review helpful
Review: Hammer Curls
Mar 25, 2012 4:16 PM: This exercise works wonders for ""thickening" the arm.