Enhancing Skills

Hammer Curls

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell hammer curl is an isolation exercise that targets the biceps and forearms. It is performed by holding a dumbbell in each hand and curling the weight up towards the shoulder while keeping the palms facing each other.

Stretch to do prior to exercise:

  • Wrist extension stretch
  • Forearm stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio (e.g. walking, jogging, cycling) to increase blood flow and raise body temperature
  • 1-2 sets of light weight hammer curls to warm up the biceps and forearms

How to select the proper weight: Start with a lighter weight and gradually increase the weight as you become stronger and more comfortable with the exercise. Choose a weight that allows you to perform 8-12 repetitions with proper form.

Proper form:

  1. Stand with feet shoulder-width apart and hold a dumbbell in each hand with palms facing inwards.
  2. Keep your elbows close to your sides and your shoulders down and back.
  3. Curl the weights up towards your shoulders while keeping your palms facing each other.
  4. Hold the contraction for a second and then slowly lower the weights back down to the starting position.
  5. Repeat for the desired number of repetitions.

How to reduce the difficulty: To reduce the difficulty of the exercise, use a lighter weight or perform the exercise with one arm at a time.

How to increase the difficulty: To increase the difficulty of the exercise, use a heavier weight or perform the exercise while standing on one leg to engage the core muscles.

Number of reps: Beginner: 8-12 reps Intermediate: 12-15 reps Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Arms

Muscle Group(s):

Biceps, Forearms

Muscles used:

Primary:

Brachialis

Secondary:

Brachioradialis

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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