#Dumbbell hammer curl how to
#Dumbbell hammer curl professional

This exercise uses a relatively small range of motion. So, pick a weight that allows you to perform the hammer curl exercise correctly. It is not a good idea to use momentum to move the weights, as it takes the tension away from the biceps and places it elsewhere. If the dumbbells that you’re using are too heavy for you, this will likely result in you swinging them throughout the movement. If so, be sure to check out some of our other exercise guides below: Secondary Muscles: Brachialis, brachioradialis Like this exercise?

Repeat for your desired number of repetitions!.

Slowly lower the dumbbells into the starting position, bending at the elbow and keeping good form.

Pause when your arm reaches a 45-degree angle, and hold this position for two seconds.

Keeping your core engaged (since this is a standing hammer curl) and your elbows close to your body, curl the dumbbells upwards in a controlled manner - they should move into a vertical position as you lift them.

Pull your shoulders back and keep your elbows close to your sides.

Ensure that you are standing tall with your back straight, your arms extended, and your feet at around hip-width apart.

Grip one dumbbell in each hand (overhand grip), so that your palms are facing inwards, and carefully lift them so that they are resting beside your thighs.

You may find that using a yoga mat or an exercise mat makes it more comfortable for you. Set Up: To perform a regular bicep hammer curl, you will need two dumbbells that you’re comfortable with lifting, and a stable surface to stand on.

#Dumbbell hammer curl how to

Now that we’ve answered the popular question of what is a hammer curl? and talked a little bit about what it can do for your body, it’s time to learn how to perform this exercise!įeel free to download our FREE 16 Week Home Strength Training Programme before jumping in. If you’re in need of some ideas when it comes to the nutrition side of things, be sure to check out OriGym’s personal trainer meal plan for food tips and recommendations.

So, if you’re looking for an exercise that will help you to build muscle mass (alongside a good diet of course), we would highly recommend the hammer biceps curl.

#Dumbbell hammer curl professional

Larsson et al in Muscle Hypertrophy in Bodybuilders, this is how professional bodybuilders build muscle mass:Ĭompetitive bodybuilding requires repeated activation and overloading of muscles comprising the entire body. It’s simple to execute, which also means that it’s easy to use progressive overload when performing this exercise. When it comes to building muscular hypertrophy and strength, the hammer curl exercise is one of the most popular exercises amongst bodybuilders and regular weightlifters. It differs from the regular bicep curl, as it involves an overhand grip with a pronated wrist, as opposed to an underhand grip. The bicep hammer curl exercise is a classic weightlifting exercise known for predominantly targeting the long head of the biceps, as well as some of the muscles within the forearms (but more on that later). Interested in working within the fitness sector? Take a look at our range of REPs accredited personal trainer courses here, or download our course prospectus before we jump straight in! What is a Hammer Curl? We have even included clear demonstration images and videos, so that you don’t have to worry about proper hammer curl form next time you visit the gym. Searching for an in-depth guide to hammer curls? If so, you’ll be glad to know that OriGym have compiled everything that you need to know in one place, from the hammer curl muscles worked to all of the different variations of the exercise.

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