How to Do Hammer Curls? #hammercurls #biceps #armworkout

Hammer curls are a great exercise for targeting the brachialis, brachioradialis, and other forearm muscles. Here's a step-by-step guide on how to perform hammer curls:

Muscles Targeted:

• Brachialis
• Brachioradialis
• Forearm muscles

Equipment Needed:

• Dumbbells

Execution:

1. Starting Position:

   • Stand upright with a dumbbell in each hand, arms fully extended, and palms facing your torso. Your feet should be shoulder-width apart.

2. Grip:

   • Maintain a neutral grip throughout the exercise. This means your palms should be facing each other (hammer grip), not facing towards or away from your body.

3. Curling Motion:

   • Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

4. Top Position:

   • At the top of the movement, your palms should be facing each other, and your elbows should be fully flexed.

5. Lowering Phase:

   • Inhale and slowly begin to lower the dumbbells back to the starting position.

6. Full Extension:

   • Fully extend your arms and allow the weights to hang down toward the floor. This is the starting position for the next repetition.

7. Repeat:

   • Repeat for the recommended amount of repetitions.

Tips:

• Keep your elbows close to your torso throughout the movement.
• Focus on a controlled motion, both on the way up and down.
• Avoid using momentum to lift the weights. Your biceps should do the work.
• Engage your core to maintain stability during the exercise.

Variations:

1. Alternating Hammer Curls:

   • Perform hammer curls alternately, lifting one arm at a time while keeping the opposite arm stationary.

2. Seated Hammer Curls:

   • Perform hammer curls while seated to isolate the biceps and minimize body movement.

3. Cross-Body Hammer Curls:

   • Instead of lifting the weights directly in front of you, curl them diagonally across your body towards the opposite shoulder.

Incorporate hammer curls into your arm workout routine to add variety and target different areas of your biceps and forearms. Adjust the weight according to your fitness level, and aim for proper form throughout the exercise.