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Hammer Curls

Primary muscle group: Biceps
Secondary: Forearms
Equipment: Dumbbells
  1. Stand straight holing a dumbbell in each hand with a neutral grip.
  2. Keep your arms fully extended with your palms facing in to your sides.
  3. Keep your elbows tucked in to your sides. This is the start position.
  4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
  5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold for a count of one and squeeze your biceps.
  7. Return to the start position in a smooth movement, inhaling as you do so.
  8. Repeat.

Note: There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station’s lower pulley.

Related exercises

Try these other exercises targeting the same primary muscle group:

Seated Dumbbell Curl EZ-Bar Preacher Curl Hammer Curls Static Bicep Curls Overhead Cable Curl / Crucifix Curl
Hammer Curls
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