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Hammer Curl
Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Hammer
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull


9.0
Excellent
Hammer Curl - Images
START
FINISH

1.   Stand up with your torso upright and a dumbbell on each hand being held at arms length. The
      elbows should be close to the torso.

2.   The palms of the hands should be facing your torso. This will be your starting position.

3.   Now, while holding your upper arm stationary, exhale and curl the weight forward while
     contracting the biceps. 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. Tip: Focus on keeping the elbow stationary and only moving your forearm.

4.   After the brief pause, inhale and slowly begin the lower the dumbbells back down to the
     starting position.

5.   Repeat for the recommended amount of repetitions.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc



















Hammer Curl  - Guide
Alternative Exercises For Hammer Curl
9.0
Cross Body Hammer Curl
Muscle Targeted: Biceps
Main Muscle: Biceps
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
Home >>  Exercises >> Shoulders >>  Hammer Curl
>
Alternate Hammer Curl
Muscle Targeted: Biceps
  

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