Primary muscles: Biceps
Secondary muscles: Forearms
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.
From the Shop
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.
Hammer Curls Demonstration
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.
To calculate the number of calories burned doing hammer curls, enter your weight and the duration of the exercise:
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
Dumbbell push press
Full Body Workouts
20-Minute Metabolism Boosting Workout
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
Lower Body Workouts
Legs, Booty & Cardio Bodyweight Workout
Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Belly Fat Burner Workout For Women
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Leave a Reply
You must be logged in to post a comment.