How to Do a Hammer Curl | Female Bodybuilding

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Hey. My name is Erin and I'm a former U.S. Junior Olympics Certified Swim Coach and Personal Trainer and fitness is my passion, so I cannot wait to share it with you guys.

Next in our series is our hammer curl, called that because it looks kind of like a hammer. So instead of having your palms facing up, like you do with most bicep exercises, you're going to have the weight perpendicular to the floor. All right? Just like you're holding a hammer.

So start right here, 90 degrees. Bring the arms down and all the way back up. Arms down, and all the way back up. Now an important thing here is to make sure that the elbow is not swinging. If the elbow moves, or if your back moves, you're not really using the bicep very much. So make sure that that elbow stays stable as you bring it up and down. Bring it up and down.

And you should feel more contraction in the forearm than you felt when you were doing this curl. So it's just a different angle that you're working the bicep from. A nice way to kind of round out the bicep workout with this small muscle, and there aren't that many different things you can do with it.