Dumbbell Hammer Curl - Biceps

In this lesson you will learn how to do proper dumbbell hammer curls. The dumbbell hammer curl is a biceps exercise where you curl up 2 dumbbells without twisting the hands. Because the weights are moved without twist, (like if you were using a hammer) this exercsie is called hammer curl. Find more biceps exercises at weight training main.

Description: Dumbbell Hammer Curl - Biceps

• Stand upright and hold 2 dumbbells in your hands. Bend your knees slightly and look straight forward. (preferable into a mirror) Start with your arms fully extended and hold the dumbbells with the thumbs pointing straight forward. Keep your elbows at your waist during the entire movement and contract your abdominals a little, to avoid a hollow back.
  Also keep your shoulders low as you move the weights.
• Curl up both dumbbells without twisting the hands until the weights touch your shoulders and your biceps are fully contracted. (tumbs point towards shoulders) Exhale at the same time and move the dumbbells slowly and concentrated. Don't elevate your shoulders, don't lean back and don't hollow your back. Even shift your chest forward a few cm as you curl the dumbbells up and press your shoulders down. To intensify the contraction, squeeze your biceps and press the dumbbells against your shoulders for aproximately 1 sec.
• Then return to the beginning position and inhale The down motion has to be a bit slower than the up motion.
  (up: appr. 2 seconds)
  (down: appr. 3 seconts)

Trainer advice: Dumbbell Hammer Curl - Biceps

• Don't swing your trunk or your arms to lift the weights.
  To avoid this, move slighty forward when you curl the weight up.
• Also try seated hammer curls.

Related instructions: Dumbbell Hammer Curl - Biceps

• Cable Hammer Curl with Rope Attachment
• Incline Dumbbell Curl
• Chin-Up
• Barbell Biceps Curl
• Preacher Curl
• Alternate Dumbbell Curl

Videos: Dumbbell Hammer Curl - Biceps

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