hammer curl 3

The hammer curl is my favorite exercise to perform when I am nearly finished with my bicep routine and my muscles are beginning to feel exhausted.

This exercise develops strength and endurance of the front of the arms

Equipment: dumbbells, cable pulley (straight bar or rope)

Major muscles used: biceps, brachialis, brachioradialis

hammer curl1

Position: (with dumbbell) Stand or sit with arms extended by side and palms facing each other, upper arms are held tight against body. Neck, spine and pelvis are in neutral. Knees are slightly bent to protect lower back. Scapulae (shoulder blades) are depressed and retracted (pressed down and back).

Movement: While exhaling, curl dumbbells towards shoulders. Weight can be lifted simultaneously or alternating. Keep the upper arms pressed against ribs. Inhale and slowly lower dumbbells.

Common Errors:
– rocking torso back and forth
– swinging the weights up
– not engaging in full range of motion
– inability to keep arms against the ribs

Want advice on variations of the hammer curl? Please leave a comment…