Biceps Hammer Curls

This exercise is variation to biceps curls. It works your biceps and forearms and is easier on your wrists, which remain in a more natural position. This exercise is very good to give your arms width, they look bigger from side view, which is what most of us what, don’t we ? Hammer curls also ensures

As a variation you can try it seated on an incline bench to extend the range of possible movement.

Biceps Hammer Curls - Exercise Movement

Biceps Hammer Curls

Workout Step 1Workout Step 2Workout Step 3

Stand with the dumbbells at your sides, hanging on straight arms with your thumbs pointing forward. Pull your shoulders back, keep your chest high, and your spine neutral. Your palms should be facing your legs. This position is what makes the exercise different from normal biceps curl.

Curl the dumbbell in an upward arc toward your shoulder. Keep your abs tense and your chest high throughout the whole movement. During the movement, exhale and continue to contract your biceps throughout the lift. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps

When you are at the top pause for a movement, Inhale and slowly lower the dumbbell back to the original position in step 1. Make sure the lowering is slow and you feel the resistance even while lowering the weight.