Hammer Curl

The hammer curl is an isolated exercise your biceps.

 

How to perform the hammer curl

Technique
  1. Stand straight, holding the dumbells at your sides, palms facing inwards.
  2. Keeping your elbows at locked at your sides, slowly lift the dumbells until they almost touch your shoulders.
  3. Slowly lower the weights back.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.

 

Muscles Used

Primary Muscles
  • Brachioradialis (Forearm - upper, outer)
Secondary Muscles

  • Brachialis (Lower Biceps)
  • Biceps Brachii (Biceps)
Stabilizer Muscles
  • Deltoid, Anterior (Shoulder - front)
  • Levator Scapulae (Rear Neck)
  • Trapezius, Middle (Upper Traps)
  • Trapezius, Upper (Upper Traps)
  • Wrist Flexors (Inner forearm)

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

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About Strength

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