MAIN PURPOSE OF THIS EXERCISE: To strengthen and develop the Forearms and the Biceps in same time.

Hammer Dumbbell Curls Images :

bicep hammer curl with dumbbells, hammer curls, hammer dumbbell curls

Position 1

hammer curl

Position 2

Hammer Dumbbell Curls Instructions:

  • Grab a pair of dumbbells and let them hang at arms length next to your sides with your palms facing your thighs. See picture 1 and Picture 2.
  • Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
  • Pause, then slowly lower the weight back to the starting position.

Hammer Dumbbell Curls Tips :

  • Each time you return to the starting position, completely straighten your arms.
  • If you're exhausted and feel that you don't have enough strength to perform the exercise with both hands, you can perform it by one hand at a time.
  • You can perform this exercise in different positions for overall muscle development, standing, seated on a flat bench or using an incline bench.

hammer curls - arnold schwarzenegger

Read and use also the tips about the Standing Dumbbell Curls Exercise.

Related: Standing Dumbbell Curls

Type of Exercise: Isolation

Main - Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells.

See also the GIF Illustration for how to perform this bicep exercise - standing hummer curls with dumbbells.

Written by Daniel Jakov.

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