Hominin · exercise
Hammer Curls
Hammer Curls is a beginner strength exercise using dumbbell. It works the biceps.
beginnerdumbbellpull movementisolationstrength
- Main muscles
- biceps
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Alternate Hammer Curl · dumbbell, beginner
- Alternate Incline Dumbbell Curl · dumbbell, beginner
- Concentration Curls · dumbbell, beginner
- Cross Body Hammer Curl · dumbbell, beginner
- Dumbbell Alternate Bicep Curl · dumbbell, beginner
- Dumbbell Bicep Curl · dumbbell, beginner
- Flexor Incline Dumbbell Curls · dumbbell, beginner
- Incline Dumbbell Curl · dumbbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).