Hammer Curls

Muscles Worked

Biceps

How to Perform Hammer Curls

Follow these steps to properly perform hammer curls:

1. Stand with the dumbbells at your side, with the palms of your hands facing in toward your body.
2. Raise both dumbbells without turning your wrists. Your palms should remain facing in toward your body. Move slowly enough that this takes about 2 seconds.
3. Stop when your forearm makes roughly a 45 degree angle with your upper arm.
4. Slowly lower the dumbbells back to the starting position. Do it slowly enough to at least count to 3.
5. Continue to raise and lower the weight without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Precautions when doing this exercise:

1. If you raise the dumbbells too far up the weight will be resting instead of providing constant resistance to your bicep muscle.
2. Don't swing your body to move the weight. Use a lighter weight and do the exercise strictly to get the best results and prevent injury.