HAMMER CURL

Muscles Trained :
Brachioradialis, Biceps, Brachialis, and Anterior Deltoid

Joint Actions :
Elbow Flexion

Instructions :

1. Stand with feet shoulder width apart and the knees slightly flexed (bent).
2. Grasp the dumbbells with a supinated (underhand) grip while placing the palms in a neutral (facing inward) position.
3. Hang arms by the side of the body with elbows extended (straightened).
4. To begin the movement, curl the weight upward by flexing the elbow and keep the palm in a neutral position.
5. Exhale throughout the upward movement phase keeping the elbow in the side of the body.
6. Continue to lift the weight until the elbow can no longer flex (bend).
7. Lower the weight slowly by extending (straightening) the elbow.
8. Inhale throughout the downward movement phase.
9. Repeat the movement with opposite arm.
10. Repeat the movement for desired number of repetitions.

Variations :

1. Perform the exercise with both arms simultaneously.
2. Perform exercise sitting on a bench.

Common Mistakes :

1. Leaning backward during the upward movement phase to increase leverage instead of letting the biceps do all the work.
2. Extending the shoulder to help the biceps lift the weight.
3. Lowering the weight too quickly.

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