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Bicep Hammer Curl - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Biceps
Secondary Muscles Worked - Forearms

Bicep Hammer Curls are similar to regular Dumbbell Curls except that in this exercise your palms face inward throughout each curl. Sitting on a bench and lifting both dumbbells simultaneously in each hand forces you to focus on each lift in a controlled manner without rocking or swinging. This exercise is particularly effective in developing power and mass in your forearms, as well as shaping and defining the bicep muscles.

Bicep Hammer Curl - Exercise Workout & Technique

  • Sit on a bench either with, or without back support.
  • Hold a dumbbell in each hand, with your arms fully extended and your palms facing inwards. This dumbbell alignment is to remain constant throughout this exercise. Note that it is called ‘Hammer Curls’ as the hand placement is similar to that when holding a hammer.
  • Exhale and bring the dumbbells up, flexing the biceps at the top. Pause.
  • Inhale and bring the dumbbells down in a controlled manner.
  • Repeat for the desired rep range.

Bicep Hammer Curl - Tips & Safety

  • Keep the dumbbells controlled at all stages of this exercise.
  • Ensure that your elbows remain still throughout each rep.
  • Give an extra squeeze at the top of the motion in order to achieve maximum contraction in this exercise.
  • Resist the weight on the way down and stretch the bicep as far as possible.

Bicep Hammer Curl - Alternatives

  • Try Standing Hammer Curls as an alternative to your training. It will allow you to use more weight but the movement will not be as strict and allow you to cheat.
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