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Hammer Curl (Dumbbell)

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How to do a Hammer Curl (Dumbbell)

  1. Grab a pair of dumbbells that allow you to do at least ten smooth repetitions.
  2. Stand tall, bring your chest out, direct your gaze forward, and position both dumbbells to your sides. Your arms should be straight, and your palms should face your thighs.
  3. Take a breath and initiate the hammer curl by engaging your biceps while keeping your elbows in a stationary plane.
  4. Curl the dumbbells until your wrists are slightly more elevated than your elbows. Hold the contraction for a moment and exhale.
  5. Lower both dumbbells simultaneously until your elbows are straight.
  6. Take another breath and repeat.

Tip

The hammer curl often turns into an ego lift for many trainees. Instead of training their biceps, they swing back and forth, use momentum, and cut the range of motion short. To prevent that (and get the most benefit from this movement), use weights you can control and ensure that each repetition is done smoothly and with a full range of motion.

Hammer Curl (Dumbbell) Alternatives