Watch the video below to see a demonstration of proper form and technique for the hammer curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.
Instructions for Hammer Curl
To perform a set of hammer curl:
Stand with your feet shoulder width apart and hold a dumbbell in
each hand with a neutral grip, shoulder width apart. The trunk should be in a neutral position with the
arms and legs straight.
Concentric (Upward) Motion
While keeping your arms close to your body, bend your
elbows to raise the dumbbells under control to shoulder height. Remember to squeeze the handle
tightly, breathe normally and maintain full body tension throughout the entire movement.
Pause at the top position for a 1sec count while maintaining full body
tension and squeezing your biceps.
Eccentric (Lowering) Motion
Lower the bar under control back to the arms straight
position while continuing to keep your arms close to your body.
Repeat steps 1 through 4 until you have completed the desired number
of hammer curl repetitions before resting.
This completes one set of hammer curl.