Hammer Curl

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The Hammer curl workout primarily targets the biceps using a machine.

The machine allows for a controlled movement, ensuring proper form and minimizing strain on secondary muscles.

By gripping the machine’s handles with a neutral grip, the biceps are effectively isolated and worked during the exercise.

Stand up straight with a dumbbell in each hand, palms facing your body.
Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale as you slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise with the opposite arm.

Start with a weight that challenges your biceps but allows you to maintain proper form throughout the exercise.
Stand tall, keeping your back straight and shoulders relaxed, to engage your biceps fully.
Keep your elbows close to your sides and stationary throughout the movement to isolate the biceps.
Exhale as you curl the weight up towards your shoulders, focusing on contracting your biceps.
Avoid swinging or using momentum to lift the weight, as this reduces the effectiveness of the exercise.
Lower the weight slowly and under control, inhaling as you return to the starting position, to maximize muscle engagement.