Hammer Curls

Hammer Curls Instruction

• Feet positioned in an athletic stance slightly outside shoulder-width.
• Your knees are slightly bent and toes pointed straight ahead.
• The core is braced and engaged. Shoulders are pinned back with your chest up.
• Have a dumbbell in each hand, resting at your sides, palms facing your body.
• Maintain the neutral hand position, curl the dumbbells up to roughly above chest level.
• Your forearms are strongly activated in this curl variation.
• Thumbs are always pointed to you during the movement.
• Squeeze your bicep at the top and lower the dumbbells down to the starting position.
• The eccentric portion is just as important as the concentric with arm development.

*Tips*

• Refrain from “swinging” the weight or leaning backwards.
• Don't let your elbow come too far forward.
• The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.