Hammer Bicep Curl with Free Weights
A hammer bicep curl, which focuses more on the short head of the biceps, is an alternate way to perform a classic bicep curl, in which your palms are facing up. A picture of the biceps muscle is shown below.
|Anatomical drawing highlighting the biceps|
Begin by holding the weights with your palms facing in and your thumbs facing up, as if you were grasping a hammer. Sit up straight in the chair, keeping your abdominals contracted for trunk stability and feet flat on the floor, shoulder width apart. Exhale as you bend the elbows and bring the weights towards your shoulders, taking care to keep the elbows tucked into your side. Inhale as you slowly lower the weights back to your side, but don’t straighten your arm completely. Keep the tension on the muscle throughout the movement. Repeat this process 8-12 times for 3 sets.
|A man is seated demonstrating the start position for a Hammer Bicep Curl with Free Weights exercise|
|A man is seated demonstrating the end position for a Hammer Bicep Curl with Free Weights exercise|