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Exercise Benefits With Proper Form & Technique

Hammer Curl

through 7 votes
synergists:Hand FlexorsMuscle
required:Dumbbells (2) or Kettlebells (2)
fitness level:Easy
exercise type:Strength
Variations available (23)
Starting PositionExecution
Starting Position (Alternative)Execution

General And Specifics

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