HAMMER CURL

The hammer curl is so named because you curl and lower the dumbbell as if you are hammering a nail. You do it with the arm in a neutral position as opposed to the usual supinated (turned-up) position. This position trains the arm muscles from a different angle than usual to emphasize muscles other than the biceps brachii, like the brachioradialis. You can perform the exercise standing, seated upright, or seated at an angle, but most often people do it standing. With standing you involve your core muscles, but you have to make a conscious effort not to swing the weights. When you are seated, you can concentrate on the hammer motion fully since the seat supports you. If you choose to go back on an incline, the greater range of motion and subsequent stretch on the biceps increases the difficulty of the exercise.

1. Stand erect holding a dumbbell in each hand, arms hanging straight down and palms rotated in toward the thighs. To do this curl from a seated position, adjust a bench with a movable back to a 30-, 45-, or 90-degree angle. Sit down holding the dumbbells and let the arms hang straight down by the sides.
2. Keep the abs tight and the back straight (or pressed firmly against the back of the bench if you are seated).
3. Inhale and curl the dumbbells up toward the chest until the elbows are completely bent. Do not supinate or twist the forearm. Pause for 1 second and exhale while slowly lowering to the starting position.
4. To do this exercise with alternating arms, fully complete the movement with one arm and then complete the movement with the other.