Virtual Fitness: Hammer Curls

Hammer Curls


Instructions: The Hammer Curl is a strength training dumbbell exercise that is done either seated or standing. The hand weights are gripped the same way you would grip a hammer. Your stance should give a bracing effect, with feet about a hip distance apart. As you move the weights, use full range of motion, slowly bending at the elbow, and then returning the weights to your sides with elbows straight. Maintain full control over the dumbbells by avoiding using more weight than you can handle. Move slowly throughout.

Modifications: 1) Perform a seated Hammer Curl instead of standing. 2) Use less weight.

Benefits: Hammer Curls strengthen the following upper and lower arm muscles: Biceps Brachii, Brachialis, Brachioradialis. These muscles flex your arm at the elbow. Flex means to bend. The Triceps assist in the movement by contracting when the dumbbells are lowered.

Incorrect Movement: Swinging the dumbbells instead of lifting is not correct. Body swing indicates that you’re either not focused on proper technique, don’t know proper technique, or you’re using too much weight. If your shoulders round forward during lifting, do the exercise on an adjustable bench with back support, to maintain good posture.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.

Posted on October 13, 2021, in Exercise, Strength training, Videos and tagged , . Bookmark the permalink. Leave a comment.

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