Hammer Curl
The Hammer Curl is a popular strength exercise that targets the development of the biceps and forearm muscles. This variation of the traditional biceps curl is distinguished by the hand position, resulting in a more intensive workout for the forearms and part of the shoulders.
Execution
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1
Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Your palms should face your body.
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2
Keep your elbows close to your body and your back straight.
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3
Exhale and lift the dumbbells toward your shoulders by moving only your forearms. Your palms should remain facing your body throughout the exercise.
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4
Hold the top position briefly and squeeze your biceps.
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5
Inhale and slowly and controllably lower the dumbbells back to the starting position.
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6
Repeat for the desired number of repetitions.
Benefits
- Strengthens and increases the size of the biceps and forearm muscles.
- Improved grip strength, which is useful for other exercises and daily activities.
- Reduced risk of injury through balanced development of the arm.
Common Mistakes
- ! Performing the movement too quickly, which can lead to reduced effectiveness and an increased risk of injury.
- ! Using too much weight, causing your technique to deteriorate.
- ! Not fully extending the arms in the starting or ending position.
Primary Muscles
The Hammer Curl primarily targets the biceps brachii, brachialis (a muscle located beneath the biceps), and to a lesser extent the brachioradialis, part of the forearm muscles.
Possible Alternatives
- Standing biceps curl with a barbell or EZ bar for a more traditional biceps workout.
- Concentration curls for an isolated biceps workout.
- Preacher curls on a preacher bench to minimize cheating and train the biceps more intensely.
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