Hammer Curls are a biceps exercise, but they also are good for strengthening your forearms.
The difference between hammer and regular bicep curls is the position of the forearm. When the palm is face up (supinated), the bicep is the most efficient and you are generally the strongest in this position.
When you are in the neutral position, your hand is in the hand shake position. The biceps still works well in this position, but another forearm muscle (the brachioradialis) is in its best position.
And when your palms are face down, like in a reverse barbell curl, your biceps is at its weakest position.
Hammer Dumbbell Curls are a great complement to other bicep exercises to strengthen your forearms and build muscle.
Here are the instructions.
Starting Position: Simply begin by holding dumbbells with your palms facing your legs.
Form: Exhale and bend your elbows while keeping your palms facing in towards your body. Hold briefly at the top and then slowly return to the starting position.
Personal Trainer Tips: As with all bicep exercises, it is important to pay attention to the position of your lower back. As the weights get heavy, the tendency is to compensate by arching the back to help lift the weight.
If you feel yourself moving, try a lower weight.
It is also important to move in a slow and controlled manner so that momentum doesn't take over.
Hammer dumbbell curls are a nice way to change up your biceps routine if you always do curls with your palms up. So try adding them in every now and then.
Yours in Health,
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