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

3 tips to push your arms to the limit with the hammer curl!

(1) Fix your elbow position!
A common problem with hammer curls is that the elbows move at the same time as the dumbbells are raised. If the elbows move, the load is released from the target muscles, so the elbows should be fixed right next to the body. If you find that “…you can’t help but move…”, it is recommended that you put a towel between your arms and your sides.

(2) Grip the dumbbells and control them!
Since the dumbbells must be properly controlled in order to get a first-class workout, grip the dumbbells tightly and do not let gravity do the work. Also, since this exercise trains the forearms, gripping the dumbbells tightly will help strengthen the forearms. For this reason, it is recommended to use dumbbells that are not too heavy, and to choose dumbbells that reach their limit after 10 to 15 repetitions.

(3) Be aware not to use recoil due to the legs!
Lifting dumbbells by flexing the knees or using hip movements is nonsense. Since the muscles are not sufficiently stimulated, you should be aware that you should only move forward of your elbows while doing hammer curls. Also, beginners in training should be careful not to use recoil, as this can lead to injury. If you are ” stuck in the habit of using recoil,” it is effective to kneel in a kneeling posture while tightening the hip (gluteus maximus) and abdominal muscles.