Hammer Biceps Curl - Instructions, Variations & Alternatives

Muscles involved

• Biceps
• Forearms

How to perform

Hammer Biceps Curl - Starting position

Hammer Biceps Curl - Muscle Under Tension

1. Set up & Starting position (standing or seated)
   Stand or seated, grab a weight in each hand and hold them by your sides with a neutral grip (palms facing in). Brace your core.

2. Concentric phase
   Curl the weights towards your shoulders, keeping your upper arms static, elbows close to your sides and retaining a neutral grip (thumbs up).

3. Isometric hold (optional) - Squeeze your biceps.

4. Eccentric phase
   Slowly lower back to the starting position and repeat.

Exercise Alternatives

• Cross Body Biceps Curl
• Spider Curl
• Biceps Curl
• Rotating Biceps Curl