Hammer Curl

General And Specifics

• in opposite to Biceps-Curl with Dumbbells this free weights exercise has a focus on the Brachioradialis and the Brachialis

Starting Position

• with neutral grip you pick up two dumbbells or kettlebells
• the palms of the hands point to the thighs
• the arms are hanging down slightly bent
• your knees are slightly bent, too
• the feet are shoulder width apart

Correct Execution

• guide up the weight(s) by bending the arm(s)and leading it(them) towards the shoulder(s), the thumbs point upwards
• if you use kettlebells, keep the grip tight, otherwise the tension gets lost
• the upper arms stay fixed to the torso
• concentrate on the curl, do not swing
• do not move the upper body
• then let the weight(s) sink down again, repeat the exercise (with the other arm)

tip for the workout

• stand up against a wall or sit on a chair to stabilize your body
• doing the exercise alternately, makes it more precise, because you can concentrate on each curl