Hammer Curls for Biceps

People usually identify strong body with well-defined bicep muscles, which is why, most men focus on the biceps while exercising. Hammer curls usually target biceps and forearms. This exercise focuses on giving your muscles attractive and definite shape. It also builds immense pressure on the forearms, which helps in strengthening them.

This exercise is very popular among bodybuilders and gym trainers. It is a different version of the standing dumbbell curl. People perform these curls for various reasons. It gives a neutral wrist position. It also forces you to block the range of motion when your forearms are parallel to the floor.

Stand in a split-stance position to stabilize your body. Follow the instructions given below:

• Stand up straight with your torso upright.
• Hold a dumbbell in each hand at arms-length.
• Your elbows should be close to your torso, and your palms should be facing your torso.
• Curl weight forward while contracting your biceps, keeping the upper arm steady.

• Continue lifting the weight until biceps are fully contracted and the dumbbells are at shoulder level.
• Hold the contraction for a moment as you squeeze your biceps.
• Inhale and slowly bring the dumbbells back to starting position.

Don't lean back. If you think you are going back while lifting your dumbbell, then take a lighter weight. It's entirely your decision, whether to use both arms simultaneously or one at a time. Starters can do one arm at a time, as that will allow them to focus on each arm.

Incline the position of your seat/bench at an angle between 30° and 45°. The lower the angle of the seat/bench, the more difficult the exercise will be, so 30° is preferred. Follow the below instructions:

• Lay with your chest on the bench with your arms hanging down the sides of the bench and dumbbells in hand.

• While your arms are hanging down the bench, your palms should face inward towards each other.
• Without moving your upper arms, curl the dumbbells up as close as you can to your shoulders, while bending at the elbows.

• Lower the weight back to the starting position. Ensure that you start each time with your arms fully hanging down, before curling them up. Repeat 3 sets of 10.

Both the aforementioned exercises are suitable for biceps. However, these are slightly different from each other.

• Both exercises work on the bicep muscles; however, the former simultaneously exercises your forearms.

• When you perform bicep curls, you might feel your wrists weaken for the last reps. This does not happen with the hammer curls.

On a concluding note, this exercise is certainly good for beginner level. Follow the aforementioned instructions strictly, to reap the maximum benefit and lower the risk of muscle strain.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.