Hammer Curl
Forearms · Cable
Target muscles
Brachioradialis
Also works
Biceps brachiiBrachialis
The Hammer Curl is a strength-building exercise primarily targeting the biceps and brachialis muscles, as well as engaging the forearms. It's suitable for anyone looking to enhance their upper arm strength and muscular definition, from beginners to advanced fitness enthusiasts. Individuals may want to incorporate Hammer Curls into their routine for improved grip strength, enhanced arm aesthetics, and better performance in sports or activities that require strong and stable arms.
How to do it
- 1Keep your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- 2Inhale and slowly begin to lower the dumbbells back to the starting position.
- 3Make sure to keep your elbows close to your torso at all times.
- 4Repeat this movement for the recommended amount of repetitions.
Tips
- Avoid Swinging: A common mistake is to use momentum to lift the weights, often by swinging the arms or twisting the torso. This not only reduces the effectiveness of the exercise but also increases the risk of injury. To avoid this, focus on performing the exercise slowly and with control.
- Breathe Correctly: Breathing correctly is essential for any exercise, including the Hammer Curl. Exhale as you lift the dumbbells and inhale as you lower them. This will help to maintain your blood pressure and prevent dizziness.
- Choose Appropriate Weight: Using weights
Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits