A FIT30 EXERCISE
Hammer Curls
Hammer Curls are a bicep exercise where the distinctive feature is the neutral grip (palms facing each other) throughout the movement.
HOW TO
How do I do Hammer Curls?
- Stand with a dumbbell in each hand, arms fully extended, and palms facing your torso.
- Maintain a neutral grip, meaning your palms face each other throughout the exercise.
- Curl the weights towards your shoulders, keeping your elbows close to your torso.
- Squeeze your biceps at the top of the movement, ensuring a full contraction.
- Lower the weights back down to the starting position in a controlled manner, resisting the urge to let them drop.
- Repeat the movement.
TIPS
What are some tips for Hammer Curls?
- Maintain a stable stance with your feet shoulder-width apart to provide a solid base.
- Keep your elbows close to your torso throughout the movement. Avoid excessive swinging.
- Perform the exercise at a controlled pace to maximize muscle engagement and minimize momentum.
- Ensure a full range of motion, allowing your biceps to stretch at the bottom and contract at the top of the movement.
- Engage your core muscles to stabilize your spine and prevent excessive arching of the lower back.
MODIFICATIONS
How do I modify Hammer Curls?
Easier
- Start with a lighter weight to master the form, and gradually increase the weight as your strength improves.
- Perform hammer curls while seated to minimize the use of body momentum.
Neutral
- Alternate between left and right arms for each repetition to introduce variety and challenge.
What are the benefits of Hammer Curls?
Arm Strength
Muscle Stamina
A dumbbell30 workout
Hive Five!
Complete 15 Rounds In 29:00
- Shoulder Press (00:10)
- Lunge Front Raises (00:10)
- Hammer Curls (00:10)
- Dumbbell Thrusters (00:10)
- Cross Chest Curls (00:10)
- Standing Y Raises (00:10)
- Rest (1:00)
Free