alternate hammer curl

Description:

The hammer curl is an arm exercise that targets the biceps and forearms. Unlike the bicep curl, the hammer curl uses a neutral grip which engages the brachialis and brachioradialis more.

How to Perform the Exercise:

• 1. Stand up straight, with your feet closer than shoulder width apart, arms fully extended, and palms faing each other in a neutral grip
• 2. Keep your elbows close to your sides and engage your core
• 3. Slowly curl the dumbbells upward by bending your elbows, keeping the palms facing each other during the movement
• 4. Continue curling the weights until your forearms are vertical and the dumbbells are at shoulder height
• 5. Pause at the top and squeeze the biceps
• 6. Slowly lower the dumbbell back to the starting position but ensure you are maintatining tension in your biceps

Body Part Used:

biceps (arms)

Equipment Required:

dumbbells

Primary Muscles Used:

brachialis, brachioradialis, forearms

Secondary Muscles Used:

brachialis, brachioradialis, forearms

Alternate Exercises:

alternating hammer curl, seated hammer curl, cross-body hammer curl

Form Tips:

keep your elbows close to your body, focus on moving the weight in a controlled manner

Common Mistakes When Performning:

swinging the weights, flaring the elbows outward, using your back or shoulders to drive the weight, swinging the weight up or down