Dumbbell Hammer Curls

Muscles Worked: Biceps, works the outside of the bicep and forearms, a great exercise to improve muscle separation between your biceps and triceps.

Spotter Required: No

Minimum Equipment required: Standard spinlock dumbbells

The Best Equipment to Use: Fixed dumbbells or Olympic dumbbells

Warming up: To warm up, perform 1 set of 15 - 20 repetitions of the exercise with minimal weight, typically half you 1 rep maximum.

How often should I perform this exercise: Hammer curls are a great workout and do not require a lot of energy so they can be performed during any bicep workout.

When should I perform this exercise: As minimal energy is used for hammer curls you can perform them at any time during your arm workout.

How to do the exercise: Stand up straight with a dumbbell in each hand, your hands should be at the side of you. Simply lift the weights up to your chest without twisting your wrists.

When you get to the top you want to squeeze your biceps for 1 - 2 seconds to fully contract the muscle, and then slowly lower the weights back down to the start position, remembering to keep resistance throughout the entire movement.

Always keep your head neutral with your spine and keep your knees slightly bent to take pressure off your back.

Mentality: Dumbbell hammer curls can feel a bit strange at first and you may feel the top of your forearms hurt slightly, but remember to keep focused on this exercise and over time you will see great separation between your biceps and triceps.

Variations:

Seated Hammer Curl: You can perform seated dumbbell hammer curls on a bench press or utility bench if you prefer this to standing.

Preacher Hammer Curl: Great for placing more emphasis on the forearms and gives them a good stretch.

Triceps Bar: You can use a triceps bar to perform hammer curls but remember doing it this way will reduce your range of motion.

Alternate Hammer Curl: This can be seated or standing except you only lift one dumbbell at a time, this is great if you want to build a weak area, e.g. completing an extra set on your weaker arm.

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