SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
    • Yoga
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
  • Calculators
    • BMI & Ideal Body Weight
    • BMR & Calories per Day
    • Fitness Test
    • Lean Body Mass & Body Fat Percentage
    • Macros & Calorie Intake for Weight Loss
    • Resting & Recovery Heart Rates
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Hammer Curls | Illustrated Exercise Guide

Hammer curls exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/hammer-curls/

Primary muscles: Biceps
Secondary muscles: Forearms
Equipment: Dumbbells
Exercise for the opposite muscles: Tricep extensions

HAMMER CURLS INSTRUCTIONS

1. Stand straight with your feet hip-width apart and hold the weights with your palms facing your thighs.
2. Bend your elbows and bring the weights up, until the dumbbells are at shoulder level.
3. Pause and then lower the dumbbells back to the starting position.
4. Repeat this move until the set is complete.

PROPER FORM AND BREATHING PATTERN

When doing hammer curls, keep your elbows close to your body and don’t move your upper arms. Keep your back straight, your core engaged and breathe out as you lift the dumbbells. Inhale as you slowly lower the dumbbells to the initial position.

EXERCISE BENEFITS

Hammer curls are a modified version of the bicep curls exercise that targets the same muscle group. Pairing these two exercises in an upper body strength training workout allows you to sculpt the front portion of your upper arms more effectively.

DEMONSTRATION

Hammer curls exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/hammer-curls/

SETS AND REPS

Add 2 to 3 sets of hammer curls to your upper body routine. Do 8 to 12 repetitions and alternate this exercise with lying tricep extensions, to work all the muscles in the upper arm.

CALORIES BURNED

To calculate the number of calories burned doing hammer curls, enter your weight and the duration of the exercise:

Join us on Facebook and be the first to know about our latest updates and exclusive offers. Share your progress with us and inspire others!

RELATED UPPER BODY EXERCISES

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Lying tricep extension
Wide row
Dumbbell push press
Tricep dips

WORKOUT ROUTINES


  • Upper Body Workout For Women - Slim, Sexy And Toned / @spotebi


  • Upper Body Dumbbell Exercises - Biceps, Triceps And Shoulders Workout / @spotebi


  • Sleek & Sexy Upper Body Dumbbell Workout Routine / @spotebi


  • Back & Chest Routine For Women / @spotebi

Fitness Challenge
4-week fresh start
Start the new year with a brand new workout plan to kickstart your fitness goals and get in better shape than ever! The Fresh Start Challenge is a 4-week workout plan that helps tone and sculpt your whole body, and that's living-room-friendly!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Fitness Challenge

4-week fresh start

Start the new year with a brand new workout plan to kickstart your fitness goals and get in better shape than ever! The Fresh Start Challenge is a 4-week workout plan that helps tone and sculpt your whole body, and that's living-room-friendly!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Featured Recipes

    Rustic Tomato & Scrambled Eggs Galette Recipe / @spotebi

    This rustic tomato & scrambled eggs galette is an irresistibly … [Read More...]

    Low-Carb Chicken Lettuce Wraps Recipe / @spotebi

    Quick and light, these low-carb chicken lettuce wraps are so simple to … [Read More...]

    Meal Prep Recipe: Coconut Chicken Curry / @spotebi

    This coconut chicken curry is a delicious meal prep idea. It's high in … [Read More...]

    Chicken Tikka Masala with Homemade Curry Paste Recipe / @spotebi

    Can't resist a chicken curry but are trying to cut down calories? Then … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    The Fat Loss Edition / @spotebi

    12-Week Weight Loss Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2021 Spotebi - All rights reserved