Hammer Curls

Biceps

Equipment: Dumbbell

New to this

Your first hammer curls

What weight should I start with on the hammer curls?

Start with 15 lb dumbbells if you are a man, 8 lb if you are a woman. The neutral grip is stronger than a regular curl grip, so you can usually go about 5 lb heavier per hand than a standard dumbbell curl.

You have got it right if your elbows stay pinned to your sides for all 10 reps.

What usually goes wrong on the hammer curls?

Stand with a dumbbell in each hand, palms facing your thighs, and keep your elbows tight against your ribs.

Curl one or both dumbbells up to shoulder height without turning the wrist, then lower for a count of 2 all the way to straight arms.

Most common mistake: swinging the torso to start each rep. Stand with your back against a wall for one set and you will feel exactly how much you were cheating.

If the dumbbell rack is picked over

The EZ-bar curl puts both arms on one bar and is easier to load in small jumps. A standing cable curl with a rope gives you the same neutral grip with constant tension.

How to do it

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps.
Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.