Instructions: The Hammer Curl is a strength training exercise that is performed either seated or standing. The dumbbells are gripped the same way you hold a hammer. Your stance should give a bracing effect, with feet about a hip distance apart. As you move the weights, use full range of motion, slowly bending at the elbow, and then returning the weights to your sides with elbows straight. Maintain full control over the dumbbells by avoiding using more weight than you can handle. Move slowly throughout.

Modifications: 1) Perform a seated Hammer Curl instead of standing. 2) Use less weight.

Benefits: Hammer Curls strengthen the following upper and lower arm muscles: Biceps Brachii, Brachialis, Brachioradialis. These muscles bend your arm at the elbow. The Triceps assist in the movement by contracting when the dumbbells are lowered.

Incorrect Movement: Swinging the dumbbells instead of lifting is not correct. Body swing indicates that you’re either not focused on proper technique, don’t know proper technique, or you’re using too much weight. If your shoulders round forward during lifting, use less weight and perform the exercise on an adjustable bench with back support, in order to maintain good posture.

---

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider