FEATURES
MUSCLES
Biceps, Forearms
EQUIPMENT
Dumbbell
DIFFICULTY
Easy
Dumbbells are free weights that allow for a more concentrated movement and hence are part of most strength training programs when it comes to building arm strength.
MEDIA
INSTRUCTIONS
Prep
Standing straight, grab a pair of dumbbells with an underhand grip with weights facing forward like a hammer
Start
Keep your body upright and chest facing upright.
Movement
Raise the weights while contracting your biceps and rotating them at the same time to create a horizontal hammer in front of your shoulders.
Pause for a moment and slowly lower the weight up to the start position.
End
Once completing your set, re-rack the weights as needed or wipe down the equipment used.
TIPS
You can perform a "Hammer Curl" by keeping the dumbbell facing forward through the entire movement. Hammer curls focus more on the biceps and less on the forearms.
You can use pulley attachment with rope extension to perform a "Hammer Curl".
You can also use resistance bands if you don't have dumbbells at hand.
You can also alternate between left and right arms to engage the arms individually.
Do you have more tips? Post in the comment below.
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Easy
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Moderate
Dumbbell Chest Press
