Hammer curls

COURTESY OF GLOBAL FITNESS

Major muscles used

• Biceps
• Forearms

Performing hammer curls

• Stand or sit at the end of a bench with your feet slightly apart.
• Hold a dumbbell in each hand, with your palms facing your body.
• Your shoulders should be back, your torso should be upright, and your back straight.
• Keeping your elbows at your sides, curl the dumbbells up to chest height.
• Hold for a brief second flexing your biceps.
• Your wrist should be locked and your palm should continue to face in toward your body as you lift.
• Lower the weight to the starting position in a slow, controlled manner.

Be careful

• Don't rock or sway to build momentum.
• Don't let the weight just drop. Lower the weight slowly.

Hints and tips

Perform hammer curls with your back against a wall and your kness slightly bent. This will dramatically reduce any chance of swaying and / or cheating in this exercise.

Alternative exercises to hammer curls

• Bicep curls (Dumbbells)
• Bicep curls (Barbell)
• Incline bicep curls
• Cable curls

Courtesy of Global-Fitness.com, your Online Personal Trainer

If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge.

Latest health and fitness news

• Drinking tap water can make you fat
• 8 in 10 men will be overweight by 2020
• Swine flu could return to the UK with a bang
• Risks of breast cancer higher for skinny girls
• All women have an inbuilt fear of getting fat

Latest quizzes and tests

• Back & shoulder pain quiz
• Test your blood pressure knowledge
• Test your cancer basics knowledge
• Will you get diabetes?
• Do you have a healthy prostate?