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Exercise Description |
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Main Target Muscles |
Biceps |
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Secondary Target Muscles |
Forearm |
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Workout Type |
Strength training |
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Gym Gear |
Dumbbell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Isolation |
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Power Move |
Pull |
Target Muscles: Upper and Lower Arm
Hammer Curls Overview
Hammer curl specifically targets the muscles of your lower and upper arm. It is a variation of a dumbbell curl. It is important to do the exercise with dumbbells. You need to start with a lesser weight when doing hammer curls.
It is a great exercise to include in your upper body workouts. It strengthens your upper body and increases muscle mass.
How to Do It
- Stand with your legs and back straight. Knees should be under the hips.
- Keep your arms at your side. Hold a dumbbell in each hand.
- Weights should be resting on the outer thigh.
- Bend the elbows to lift the lower arms and pull the weight towards the shoulders.
- Your upper arms should not be moving.
- Hold the position for a second at the top.
- Your thumbs should be close to your shoulders and palms facing you.
- Return to the starting position by lowering the weight.
Hammer Curls Tips
- Engage your abs to prevent injury in the lower back.
- Those having lower arm injuries should avoid doing hammer curls.
- To get familiar with the exercise, start practicing without weight.
