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Biceps Exercise - Hammer Curls

hammer curl biceps exercise Bodybuilding.com

With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift.

Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.

Main Muscle Worked: Biceps.
Other Muscles Worked: Forearms.
Equipment required: Dumbbells.

Hammer Curls Exercise Video Clip

 

More Exercises for Arms


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Forearms Exercise - Palms Down Dumbbell Wrist Curl
Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms down.
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Biceps Exercise - Concentration Curl
Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your
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Triceps Exercise - Lying Triceps Extension
Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing
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Triceps Exercise - Dumbbell Triceps Extension
Position the dumbbell behind your neck with your elbow positioned upward. Extend your arm until straight. Return and repeat.
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Biceps Exercise - Flexor Incline Dumbbell Curls
Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your