To protect your back, you can perform the hammer curl when seated on a bench with a back support. The seater hammer curl also helps isolate your biceps and forearms by making it more difficult to use other muscles to lift the weight.
You can focus on one arm at a time by alternating between your left and right arm to lift the dumbbells. Keep alternating arms until you finish a set.
To add more definition to the biceps, stand with your feet shoulder width apart and hold a dumbbell in your right hand. Position your right arm straight at your side with your palm facing in. Then bend your elbow to sweet the dumbbell across the front of your body until your right palm faces your right shoulder. Sweep the dumbbell back down across your body to the starting position. When you complete a set with your right arm, repeat this exercise with your left arm.
the hammer curl is a great exercise for working on your biceps and forearms. In addition to strengthening your biceps and giving shape to your upper forearms, this exercise can also help you build strength in your elbow joints.
The hammer curl is similar to the seated dumbbell curl, except you keep your palms facing each other when you perform the hammer curl, which focuses more on your forearms and works a different part of your biceps.
As your perform the exercise, make sure you do not lean back or forward to help you lift the dumbbells. You should also resist the temptation to swing back and forth or arch your back in an effort to lift the dumbbells. You must be very careful performing the hammer curl if you have elbow or wrist problems.
Do not lean back, lean forward, arch your back or swing back and forth to help you lift the dumbbells.
Do not move your upper arms. Keep your upper arms stationary and close to your body.
Do not lock your elbows when you straighten your arms.
