Adhering to strict form will help emphasize the movement on your forearm muscles as well as the muscles underneath the biceps. Maintain your posture as you perform the exercise and avoid hunching over.
If standing up, relax your knees to protect your lower back. Whether sitting down or standing up, keep your back straight and your feet shoulder-width apart. Hold a pair of dumbbells at thigh height so that your palms face each other and your thumps are up. Things To Avoid: As with all exercises, solid technique is very important. The best thing about it is that it places less stress on the wrists than barbell curls since you’re not supinating (twisting) your wrists as you curl the dumbbells up to the top.
You can do them at home, in a hotel room and even at the office. You don’t even need a gym as this can be performed just about anywhere. All you need is a couple of dumbbells (even one will do, just alternate on each side) and you’re good to go. At the same time, this exercise is relatively easy to perform and requires minimal equipment. After seeing the iconic images of top Olympian bodybuilders like Arnold Schwarnegger and Ronnie Coleman with their incredibly massive arms, many bodybuilders put a lot of emphasis on exercises for their biceps, thus making hammer dumbbell curls a staple in any workout routine. For good reason, since it’s probably the best exercise for building the biceps and forearms. Why This Exercise is Important: Hammer dumbbell curls is one of the most popular arm exercises people perform at the gym.
Slowly lower the dumbbell back down to the starting position and repeat. Be sure to squeeze your biceps for a one-count at the top of the movement. While you are performing the movement, keep your wrists locked with your thumbs pointing up. Slowly curl the dumbbells simultaneously up to the top. Grab a dumbbell in each hand with a secure grip and let your arms hang naturally down at your sides. You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Exercise Instructions: This is virtually the same exercise as the dumbbell biceps curls except that you keep your wrists in a fixed or locked position throughout the movement with no supination (twisting of the wrists).
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