Biceps Workout- Hammer Curl

The hammer curl is a great exercise for building your lower biceps muscles aswell as the upper portion of your forearm.

Dumbbell hammer curls are similar to dumbbell curls except your elbows are locked throughout the movement. Although dumbbell curls allow you to take advantage of the full range of motion, hammer curls are great in that they allow you to really isolate the brachioradialis muscle. This muscle runs from the lower portion of your bicep right into the top portion of your forearm, creating shapely arms.

To perform this move:

Stand with your feet hip width apart.

Grab a suitable sized dumbbell in each hand.




UPWARD: As you inhale, raise your forearms, ensuring that your upper arm stays almost glued to your side — don't let it swing out and don't swing your body back for extra force.

DOWNWARD: As you exhale allow the weight to slowly drop back to the starting position.

VARIATIONS: You can perform this exercise either standing up or sitting down on a bench. The main thing to keep in mind is to keep your body straight and not allow your arms to swing backwards and forwards. You can also perform hammer curls simultaneously, working both arms or lifting each arm individually.