Dumbbell-Hammer-Curls-Biceps-Muscles

 

Dumbbell Hammer Curls is a basic curl movement targeting the bicep muscle and forearms. Your workout may start best with this exercise. This exercise is rated:- 9 out of 10 –EXCELLENT.

Correct form of every exercise is prior to lifting heavy weights, so emphasise on proper technique for maximum muscle gain.

Hammer Curls Correct Form:

 

  • Grab a pair of dumbbells of moderate weight.
  • Stand straight with your legs shoulder width apart.
  • Turn your wrist so that the palms face each other and squeeze the biceps to curl the weights to the top till shoulder level.

Dumbbell-Hammer-Curls-Biceps

 

  • Don not move your elbows while curling, You will feel pressure on biceps at the max. position.
  • Now slowly lower the weights, to the starting position.
  • Repeat all the steps, do 3-4 sets, with 10-12 reps each.

 

Biceps-Hammer video will help you understand:

 

 

Tips:

 

  • Do not lift heavy weights and use body momentum to swing and lift the dumbbells. Instead lift a light weight and concentrate on correct form of this exercise.

 

Dumbbell Hammer Curls Muscles Used:

 

Dumbbell-Hammer-Curls-Biceps

Check our Muscle Map for details of these muscles and positions in our body.

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