How to do Hammer Bicep Curl Arm Exercises

Video Transcript

Hi! I’m Manny Castro, Exercise Physiologist. In this particular exercise, we’re targeting the outer part of the biceps or the outer head of the biceps. That particular exercise is called a hammer curl. Now, we’re using dumbbells for this exercise. Basically, what you want to do is, with hammer curls, your palms are facing in or they’re facing you. We’re working the outer part of the biceps. We’re bringing it up. Same technique as all the exercises. Pretty much a count of 3 coming all the way up, pause at the top, and then a count of 3 on the way down. Now, once again, you want to keep your elbows by your side. Do not let your elbows come up or you take the emphasis off the biceps. Now, this exercise also works the brachialis, which is the outside of the forearm, the brachialis is a smaller muscle right in here. It’s a good exercise to build the outer biceps and also the brachialis.

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