Hammer Curls

Hammer Curls is one of the most common among the biceps exercises.An essential part of almost all biceps and bodybuilding workouts,it is performed by those who want to gain big muscles.This exercise is necessary to build big biceps and muscles of the forearm.Though it seems east to perform,people end up doing it incorrectly.This is similar to biceps curls,the only difference being the position of our palms when we lift weights alternately.

CORRECT FORM:-

There are two positions for performing this exercise,in a seated position or a standing,but the technique and form are the same.Again,there are two different techniques to perform,as shown in the video.We will describe the most common technique.

• Grab a dumbbell in each hand and keep at arms length to your sides,palms facing towards you.Keep your torso straight.This is the starting position.

• With a deep breath,start the exercise.Exhale as slowly contract your biceps,bringing the weights up towards your shoulder,but palms facing towards you.

• Pause for a second or two at the top of the movement,squeezing the biceps.This will provide the awesome pump you were looking for.

• Inhale as you slowly bring the weights to the starting position.

• Repeat with the other arm.This will finish one repetition.Repeat for at least 12-15 repetitions.

• Remember-You don’t need very heavy weights for this exercise.Use lighter weights and follow correct form.You risk injury to your elbows while picking heavy weights.

• Make sure you avoid swinging and keep your arms almost fixed.This will help keep full pressure on your biceps muscles and prevent shoulder damage.