Sit on the bench with a straight back and the dumbbells at your side.Ĭurl the dumbbells up but do not twist the arm as you get to the top of the movement. To perform the seated hammer curl correctly, set the bench in an upright position. The seated hammer curl is exactly the same as a regular hammer curl but it is performed while sitting on a dumbbell bench. This will only last for a day or two and will stop once the muscles become used to regular training. We use it for driving, writing, opening jars and other routine daily tasks. This can be a painful place to get DOMS as it is difficult to rest a forearm. If this exercise is new to you, you will experience DOMS ( delayed onset muscle soreness) in the forearms the following day. Not only will your arms grow in size and strength, but you will also find it easier to perform other exercises, in particular rows and deadlifts. It is a great addition to your arm workout as it provides a different dimension to your regular curls. The main benefit of regularly performing dumbbell hammer curls is the development of the upper arm and forearms. Common mistakes with this exercise are arching the back, putting pressure on the spine and risking injury by swinging a weight which is too heavy. If you are looking for strength gains, warm up first and aim for 4-6 reps per set.
Dumbbell hammer curl full#
If you are needing to swing the weight or do not have full control, you are using a weight that is too heavy.įor hypertrophy, aim for 12-15 reps per set. Stand up with the dumbbells at your side and lift as you would with a normal dumbbell curl but without rotating your hands.
Place the dumbbells on the floor and grip them with the palms of your hands facing each other. Start with a light weight that allows you to easily perform 15 reps.
Dumbbell hammer curl how to#
How to perform a dumbbell hammer curlįirstly, you will need to select your dumbbells. If you are looking for overall arm development with big bicep peaks and thick forearms, there are few exercises better than a dumbbell hammer curl. Because of the angle of the grip, the forearms play a major part in both gripping the bar and flexing the elbow whilst curling. The Hammer Curl and Supinating DB Curl are two great exercises, when programmed properly, can add limitless possibilities to your programming tool box.As the hammer curl is a curling exercise, it inevitably brings the biceps in to play as well as the back, and abdominal muscles as stabilisers. So rows and pulldowns will fatigue elbow flexion while we can target the supination function of the Biceps with the Supinating DB Curl: This is due to the Biceps Brachii being weaker when doing supination rather than elbow flexion. This will allow it to be a great exercise when we want to pair more Bicep work with our Back work. It should be noted that the Supinating DB Curl will focus on supination rather than elbow flexion. This should not become a limiting factor to your Pulldowns or Pressdowns if it does an adjustment will need to be made.
This does not mean you cannot pair Supinating Curls with those exercises we just need to be aware that elbow flexion will be slightly fatigued going into or coming from the Supinating Curl. The Supinating Curl will work the Biceps Brachii, which crosses the shoulder joint so attention must be given to other exercises needing shoulder stability such as Flys, Pulldowns and Triceps Pressdowns. When pairing the Supinating Curl with other exercises we need to pay attention to the shoulder joint as the Biceps Brachii is affected by the shoulder position.
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