Hammer Curls are a Classic! Maximize your Results Here...

Arm Exercises: The Hammer Curl

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Muscles Worked

Biceps

Hammer curls are considered one of the hardcore exercises for the biceps. It's not that they are difficult to perform (it depends on how heavy the dumbbells are), but along the biceps, they trigger the muscles around the elbow as well (these include the forearm muscles and those involved in supination/pronation). The name itself gives the impression of working with a hammer. The simulation of working with a heavy tool like a hammer will give you powerful motivation.

The hammer curl is one of the simplest of the arm exercises to perform. They don't require the need of a special exercising machine (although some gyms have them). All you need is a pair of dumbbell, heavy enough to be handled properly. There is really no need for heavy weights - results will depend on proper technique and often a periodization program.

Here is how to do it.

Grab a pair of dumbbells preferably easier in weight for the first set. Remember to preserve energy for the following rep and subsequent exercises - don't waste yourself on this one!

Stand straight in front of a mirror so you can follow your movements. Hold the dumbbells to the sides of your body and face them toward the mirror (the hand position should be like holding a shopping bag). Now, curl the dumbbells towards your shoulders with your hands remaining perpendicular to the plane of the floor. Return the dumbbell to initial position. Don't swing the arm while curling! This is my biggest pet peeve! The only movable body part should be the elbow joint.

Almost all the standing exercises put the waist in danger for injuries. Improper foot alignment and knees position puts the weight pressure on the lower back. Position the feet facing straight and bend the knees slightly; they will be your suspension. Since you are working with dumbbells and not a barbell, you can move the dumbbells individually or you can move them both at the same time. The effect is the same, although some prefer one over the other. It's your preference, although I tend to use the one-at-a-time technique.

Synchronize your breathing with the curls! when curling the dumbbells, exhale! When lowering them to starting position, inhale!

Step 1: Grab a pair of dumbbells in the palms like you are holding a shopping bag. Be sure to keep your back straight and lift with your legs to avoid injury. Position the feet at shoulder width apart and facing forward. Bend the knees slightly.

Step 2: With your thumbs facing forward, curl the dumbbells simultaneously or individually towards your shoulders and return the arm to initial position.

Step 3: Inhale when curling upward and exhale when returning down. Keep a straight back at all times.

You can also perform a modified version of the hammer curl using a flat resistance band. This is especially useful on the road, at home, or anywhere away from the gym.

Simply grab yourself an appropriate flat resistance band. Sit on a chair and step on the middle of the band. Grab each end of the flat band and perform the same movement as the dumbbell hammer curl. See the video below.

Remember to keep varying your workout regimen. Although these are similary workouts, they use different elements of your muscles and have slightly different effects. Use your imagination and do some new workouts!

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