By Dodi Herk and Brittanie McDonald
DHAC Exercise Physiologists
Today we are going to show you the biceps hammer curl, an exercise that focus on strengthening and toning the upper body, specifically the biceps. As always, before starting any exercise program, remember to consult with your physician.
To begin, stand tall with feet hips width apart and a soft bend in the knees. Shoulders should be back and down (low away from the ears), and elbows tucked in by your hips. With your arms by your side and palms facing in towards your thighs, bend at the elbows bringing the dumbbells up to your shoulders, then extend or lower the arms slowly, returning to the starting position. Repeat this move without stopping for your desired rep range. Depending on your goals or how heavy of a weigh you choose, this should be from around 8-15 reps.
To change it up a little bit, try the same exercise with a few variations. For example, in addition to doing the hammer curl standing, it can also be done seated. You can also alternate arms or limit the range of motion to the bottom half or top half by stopping the elbow at a 90 degree angle.
Feel free to see any of our exercise physiologists on staff if you have questions or need any assistance with these exercises. Stay tuned for more dumbbell exercises next week. If you have any requests just let us know!