Hammer Curls

What is Hammer Curls? Hammer curls are a variation of the traditional bicep curl exercise that targets the biceps brachii, brachialis, and brachioradialis muscles. This exercise involves holding a dumbbell in each hand with a neutral grip (palms facing each other) and curling the weights up towards the shoulders.

Tutorial

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms by your sides and palms facing each other.
2. Keeping your elbows close to your body, exhale and curl the weights towards your shoulders while maintaining the neutral grip.
3. Squeeze your biceps at the top of the movement, then slowly lower the weights back to the starting position while inhaling.
4. Repeat for the desired number of repetitions.

Common Mistakes

• Swinging the weights: Avoid using momentum to swing the weights up as this reduces the effectiveness of the exercise and increases the risk of injury.

• Not maintaining proper form: Keep your back straight, core engaged, and elbows stationary throughout the movement. - Using excessive weight: Using weights that are too heavy can lead to poor form and potential strain on the wrists and elbows.

Tips for Better Results

• Focus on controlled movements: Slowly lift and lower the weights to fully engage the muscles throughout the entire range of motion.

• Engage your core: Keep your core muscles tight to stabilize your body during the exercise. - Adjust your grip: Experiment with different grip widths to target various areas of the biceps and forearms.

Muscles Worked

• Primary muscles: Biceps brachii - Secondary muscles: Brachialis, brachioradialis