Hammer Curl

Dumbbell Hammer Curl Exercise

Target Muscle: Brachioradialis (Forearms)

Workout Mechanics: Isolated | Workout Force: Pull Exercise | Utility: Auxiliary

Stablizer Muscle: Deltoid, Anterior, Trapezius, Upper, Trapezius, Middle, Levator Scapulae, Flexor Carpi Radialis, Extensor Carpi Radialis

Synergists: Brachialis, Biceps Brachii

Hammer Curl Instructions

Hammer Curl Technique

Position two dumbbells to sides, palms facing in, arms straight.

Hammer Curl Form

With elbows to the sides, raise one dumbbell until forearm is vertical and the thumb faces the shoulder. Lower to original position and repeat with alternative arm.

The biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.