What are Bicep Hammer Curls? Bicep hammer curls are a variation of regular bicep curls. Instead of you using the normal form for curls where the 2 ends of the dumbbells face left and right as you lift up and down, you are now doing a motion with your dumbbells where the 2 ends are facing up and down. The motion you make looks like you are slamming a hammer, hence the name hammer curls. This is an excellent workout for the biceps that switches things up and confuses the bicep muscle because you are using this different motion.
Instructions: You first simply grab dumbbells, ones that are a reasonable weight. You put them at your sides with your clenched fists facing the floor. You bring both arms up towards your shoulder/head area making a hammer motion, up, and down. Continue this motion for as many times as your set requires. A friend to spot you is always a plus, but is not completely necessary for this exercise. As you can see in the picture you can also do this exercise while sitting down on preacher curl machine.
Primary Muscles Worked: Biceps
Secondary Muscles Worked: Forearms
Remember people, don’t ever do weight that you cannot handle. Also, make sure your form is as good as possible for you are risking injury. Attached is a picture giving instructions of what your form should look like.