Hammer curl
Overview of the exercise
The hammer curl is an excellent exercise for targeting the biceps and forearms. It is a variation of the traditional bicep curl, but with a slight twist. Instead of holding the weights in a palms-up position, the weights are held in a neutral grip.
This variation of grip allows for more activation of the brachioradialis muscle, which is responsible for the movement of the forearm. This exercise is an excellent way to build strength and muscle mass in the arms, and can be done with dumbbells, barbells or kettlebells. It is a simple yet effective exercise that can be added to any arm workout routine.
Exercise Profile:
Muscle Group Targeted: Biceps
Equipment: Dumbbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Forearms
Instructions:
Here is a step-by-step guide for performing the hammer curl:
- Stand with your feet shoulder-width apart and your arms at your sides.
- Hold a pair of dumbbells with your palms facing each other and your arms fully extended.
- Keeping your elbows close to your body, slowly curl the weights up towards your shoulders.
- Pause briefly at the top of the movement, and then lower the weights back to the starting position.
- Repeat the movement for the desired number of reps, making sure to keep your form and technique correct throughout the exercise.
It is important to remember to keep your movements slow and controlled, and not to use momentum to lift the weights. This will help to engage the targeted muscles and avoid any strain on your joints. Also, make sure to keep your back straight and your shoulders relaxed to prevent any discomfort or injury. The hammer curl is a great exercise to include in your arm workout routine, and with proper form and technique, you will see results in no time.
Hammer Curl Tips
- Focus on form: The hammer curl is all about form, so make sure to keep your movements slow, controlled, and precise. Avoid using momentum or swinging the weights to lift them.
- Engage your core: To help keep your form and posture, engage your core muscles, and keep your back straight throughout the exercise.
- Practice good breathing: Breathing correctly during weightlifting exercises can help to improve your performance and reduce the risk of injury. Exhale as you lift the weights and inhale as you lower them.
