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- Stretching Exercises
- Resistance Band Exercises
- Gym Ball - Swiss Ball Exercises
- Free Weights Exercises
- Body Weight Exercises
- Resistance Machine Exercises
- Lower Leg & Ankle Exercises
- Back Exercises
- Shoulder Exercises
- Hip & Groin Exercises
- Elbow and Arm Exercises
- Knee, Hamstring & Thigh
- Wrist & Hand Exercises
- Core Strengthening
- Pilates Exercises
- Plyometrics
- Vibration training
Hammer Curl
The hammer curl is a form of bicep curl exercise which is used to place more emphasis on the forearm muscles such as Brachioradialis and Brachialis.
Teaching points
- Stand with the feet shoulder width apart, knees slightly bent and back straight.
- Hold a dumbbell in each hand with the palms facing in, towards each other and elbows straight.
- Keep your upper arms still as you bend the elbows to lift the weights from your sides up towards your shoulders.
- Be careful not to arch your back or swing the weights.
- Slowly return the weights back to the starting position.
Variations & progressions
- Perform seated if you find yourself leaning back to lift the weight.
Muscles worked
- Brachioradialis.
- Brachialis.
- Biceps Brachii.
Alternative exercises
- Bicep curl using a resistance band.
- Bicep curl.
- Extended bicep curl.
- Concentration curl.
- Bicep curl machine.
Related injuries
- Inflammation of the long head of biceps.
