How to Hammer Curls

Hammer Curls are a variation of the standard bicep curl that emphasises the brachialis and brachioradialis muscles. This exercise contributes to overall arm strength and size, particularly in the forearms.

Muscles Worked

• Biceps Brachii (front of the arms)
• Brachialis (underneath the biceps)
• Brachioradialis (forearms)

Step-by-Step Guide: How to Perform Hammer Curls

1. Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
2. Curl the Dumbbells: Keeping your elbows close to your sides, curl the dumbbells towards your shoulders.
3. Lower and Repeat: Slowly lower the dumbbells back to the starting position in a controlled manner and repeat.