Watch Hammer Curls
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Step 1. Sit in a bench with a straight back as with the seated dumbbell curl. Instead of holding weight with the underhand grip, hold each dumbbell with your palms facing each other.
Step 2. Keeping your upper arms in place, bend at the elbow and curl the weight as high as you can, squeezing the muscle at the top of the motion.
Step3. Lower the weight back down until your arm is straight.
Hammer curls are a good exercise to add variety to a bicep routine. While they are not a requirement, they are a good alternative to dumbbell curls. They work the whole bicep muscle while also providing a secondary forearm workout. The twisting of the wrist causes the bicep to be worked in a different way than a standard dumbbell curl. While performing hammer curls, keep your elbows locked in by your sides throughout the set. Do not allow them to come forward as you curl the weight up. Focus on only allowing your forearms to move. This exercise can be performed either seated or standing. Depending on the weight used, this exercise can either be a mass motion or a shaping motion. This exercise can be performed either one arm at a time or two.
Updated: March 30th, 2015