Hammer Curl

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Grasp dumbbells.
3. Keep torso erect and back straight, with upper arms and elbows stationary at your sides.
4. Start with dumbbells down by your sides, with palms facing towards body.

Excution/Movement

1. Just using flexion of the elbow, curl the dumbbell up, keeping palm facing inwards.
2. Keep elbows stationary throughout exercise.
3. After peak contraction, slowly lower the dumbbell, always keeping palms facing inwards.
4. Repeat the same movement for the other arm, once completed.
5. Repeat for desired number of repetitions.

Comments

Stimulation of the brachioradialis is great during execution of the hammer curl, due to the grip being used.

The hammer curl can also be performed in a similar fashion to many of the exercise shown in this directory. Try performing the hammer curl on a preacher station, incline bench, or on a prone incline bench. There are many ways to switch up a routine, and individual exercises. For another alternative option, one might want to try rope curls if they have access to a cable station and rope attachment.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.