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Hammer Bicep Curl with Free Weights

The biceps muscle has two main functions. The first is flexing the elbow, in essence, bringing the forearm closer to the upper arm. The other function is forearm rotation, which occurs when you turn your hand from a palms-down position to a palms-up position. A hammer bicep curl, which focuses more on the short head of the biceps, is an alternate way to perform a classic bicep curl, in which your palms are facing up. A picture of the biceps muscle is shown below.

BICEPS

Begin by holding the weights with your palms facing in and your thumbs facing up, as if you were grasping a hammer. Sit up straight in the chair, keeping your abdominals contracted for trunk stability and feet flat on the floor, shoulder width apart. Exhale as you bend the elbows and bring the weights towards your shoulders, taking care to keep the elbows tucked into your side. Inhale as you slowly lower the weights back to your side, but don’t straighten your arm completely. Keep the tension on the muscle throughout the movement. Repeat this process 8-12 times for 3 sets.

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This fact sheet was last updated on 07-20-2006.

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