Exercise Guide

Hammer Curl

Hand Flexors
rating: Ø 4.80 through 10 votes
rate it!
required:Dumbbells (2) / Kettlebells (2)
Variations available (23)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

General And Specifics

Starting Position

  • with neutral grip you pick up two dumbbells or kettlebells
  • the palms of the hands point to the thighs
  • the arms are hanging down slightly bent
  • your knees are slightly bent, too
  • the feet are shoulder width apart

Correct Execution

  • guide up the weight(s) by bending the arm(s)and leading it(them) towards the shoulder(s), the thumbs point upwards
  • if you use kettlebells, keep the grip tight, otherwise the tension gets lost
  • the upper arms stay fixed to the torso
  • concentrate on the curl, do not swing
  • do not move the upper body
  • then let the weight(s) sink down again, repeat the exercise (with the other arm)

tip for the workout

  • stand up against a wall or sit on a chair to stabilize your body
  • doing the exercise alternately, makes it more precise, because you can concentrate on each curl
Suggestions for this exercise?!

Related exercise lists:

Biceps Training With Dumbbells, Strength Training With Dumbbells, Barbell And Kettlebell, Free Weights, Dumbbells, Kettlebells, Biceps