How to do proper dumbbell hammer curl exercises

This is an animated body sculpting tutorial for proper dumbbell hammer curl exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning proper dumbbell hammer curl exercises.

How to do Dumbbell Hammer Curls - Biceps

In this lesson you will learn how to do proper dumbbell hammer curls. The dumbbell hammer curl is a biceps exercise where you curl up 2 dumbbells without twisting the hands. Because the weights are moved without twist, (like if you were using a hammer) this exercsie is called hammer curl.

Description: Dumbbell Hammer Curl - Biceps

* Stand upright and hold 2 dumbbells in your hands. Bend your knees slightly and look straight forward (preferable into a mirror). Start with your arms fully extended and hold the dumbbells with the thumbs pointing straight forward. Keep your elbows at your waist during the entire movement and contract your abdominals a little, to avoid a hollow back. Also keep your shoulders low as you move the weights.
* Curl up both dumbbells without twisting the hands until the weights touch your shoulders and your biceps are fully contracted (thumbs point towards shoulders). Exhale at the same time and move the dumbbells slowly and concentrated. Don't elevate your shoulders, don't lean back and don't hollow your back. Even shift your chest forward a few cm as you curl the dumbbells up and press your shoulders down. To intensify the contraction, squeeze your biceps and press the dumbbells against your shoulders for approximately 1 sec.
* Then return to the beginning position and inhale The down motion has to be a bit slower than the up motion.

Trainer advice: Dumbbell Hammer Curl - Biceps

* Don't swing your trunk or your arms to lift the weights.
* Also try seated hammer curls.