Hammer curls are a great way to get strong arms! Learn how to do it and tips!

How to do the hammer curl properly?

Unlike the normal dumbbell curl, the “hammer curl” involves lifting dumbbells with the palms facing inward. There are several points to keep in mind for this exercise as well. Here, personal trainer Oshima explains the correct way to perform this exercise and some tips.

Stand by with your feet shoulder-width apart and dumbbells in both hands with elbows lightly bent. While exhaling, lift the dumbbells upward with the image of tightening the muscles of a power hump. Then, while inhaling, bring the dumbbells back down, but be careful that your elbows are not fully extended. If the elbows are extended, the load is lost and the effect of the muscle training is reduced. Aim for 3 sets of 10-15 repetitions while keeping this series of movements in mind. If it is difficult, you can go as far as you can.

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