Hammer Curls

The archetypal bicep exercise – the bicep curl.

The Hammer Curl is however a slight variation of a conventional bicep curl, requiring a change of grip but transforming the target and focus of the exercise in doing so – the emphasis shifting further towards forearms.

Biceps are perhaps one of the worst offending muscle groups when it comes to people being stuck in an almost identical routine each and every time they train them, alongside chest! As with any muscle group, variety is best – so be sure to incorporate these into your next session.








  1. Stand tall with your shoulders back and a slight bend in your knees.
  2. Select two dumbbells of a suitable weight to hit the number of reps in your protocol – without compromising form or tempo.
  3. Hold the dumbbells with a hammer grip – so your knuckles are facing forwards, thumbs up.
  4. Curl the dumbbell up without allowing your elbow to move outwards, forwards or backwards.
  5. Lift as far as comfortable, briefly pause, and then in a slow and controlled manner lower the dumbbells to their starting point. Again ensure not to allow your elbows to move outwards, forwards or backwards.
  6. Squeeze the dumbbell throughout the movement and ensure you exercise the greatest range of motion possible.


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