Hammer Curls

Exercise Description
Main Target Muscles	Biceps
Secondary Target Muscles	Forearm
Workout Type	Strength training
Gym Gear	Dumbbell
Fitness Level	Beginner
Compound/Isolated	Isolation
Power Move	Pull

Target Muscles: Upper and Lower Arm

Hammer Curls Overview

Hammer curl specifically targets the muscles of your lower and upper arm. It is a variation of a dumbbell curl. It is important to do the exercise with dumbbells. You need to start with a lesser weight when doing hammer curls.

It is a great exercise to include in your upper body workouts. It strengthens your upper body and increases muscle mass.

How to Do It

1. Stand with your legs and back straight. Knees should be under the hips.
2. Keep your arms at your side. Hold a dumbbell in each hand.
3. Weights should be resting on the outer thigh.
4. Bend the elbows to lift the lower arms and pull the weight towards the shoulders.
5. Your upper arms should not be moving.
6. Hold the position for a second at the top.
7. Your thumbs should be close to your shoulders and palms facing you.
8. Return to the starting position by lowering the weight.

Hammer Curls Tips

1. Engage your abs to prevent injury in the lower back.
2. Those having lower arm injuries should avoid doing hammer curls.
3. To get familiar with the exercise, start practicing without weight.