Hammer Curls


Level:

Intermediate

Type:

Isolated

Main Muscle:

Biceps

Secondary Muscle:

Forearm

Grip

Equipment:

Dumbbell

Instructions:

1) Stand with your feet at shoulder width apart and a slight bend in your knees. Hold a pair of dumbbells with your palms facing inwards, towards your body.


Do not fully extend your arms when holding the dumbbell. Keep them slightly bent.


2) Keep your elbows close to your body and slowly curl the dumbbell up to your shoulder. At the top, pause and squeeze your biceps.


3) Slowly lower the dumbbell towards your starting position.



Tips:

- Make sure that you are only moving your elbow when lifting. Do not engage your shoulder.

- Avoid using your body to swing the weight upwards.