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Exercise 101: The Hammer Curl

Exercise 101: The Hammer Curl

What is the hammer curl?

No, we’re not talking about throwing the hammer here.  The hammer curl involves dumbbells and a hammer-style curls. While similar to a bicep curl, it involves a variation to train other parts of your arms too.

What will I need?

A simple pair of dumbbells, at a weight of your preference.

Who can do it?

This exercise is simple and just requires very basic knowledge of how the arms move, so as long as you can lift dumbbells then you can do this exercise.

How do you do it?

Stand up and hold a pair of dumbbells while rotating your hands inwards. Ensure your palms are parallel to each other and flex from the elbow lifting the dumbbells until your arms are at right angles from the elbow and dumbbells in front of your lower chest. Then drop the arms slowly back down to the straight position.

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What are the benefits?

Your biceps get the best workout here in the hammer curl as they run across the front of your upper arms. Also, the brachiora dialis which runs from your wrist and across the inside of your elbow and into your upper arm gets worked hard. Another benefit to hammer curls is that your wrist and finger flexors also work when performing dumbbell hammer curls.

The more repetitions you can do of the dumbbell hammer curl, the longer these muscles must work to keep your hand in a closed position and the better trained they become.

Anything else?

The dumbbell hammer curl will work your biceps, but for the best results try and perform these in conjunction with other weight exercises. There are a number of dumbbell lifts that you can try in variations which will all help you to get the best out of your biceps.

the author

Laura Briggs

Laura is a fitness writer who loves running ultra marathons. In addition to training for her epic runs she finds time for strength training, Pilates and Yoga. .