Dumbbell Hammer Curl to Wide Curl
- Duration: 00:00:24
**Body Part/Parts Used:**
- Biceps Brachii
- Brachialis
- Brachioradialis
**Equipment Needed:**
- A pair of dumbbells
- Flat, open space
**Difficulty:**
- Intermediate
**Directions:**
1. Stand upright with your feet shoulder-width apart.
2. Hold a dumbbell in each hand, arms fully extended, and palms facing your torso. This is your starting position for the hammer curl.
3. Keeping your upper arms stationary, curl the weights toward your shoulders by contracting the biceps.
4. Once the dumbbells are at shoulder level for the hammer curl, rotate your wrists so your palms are facing outward.
5. Lower your arms to the sides in a wide arc while keeping the palms of your hands facing away from you.
6. Curl the dumbbells back to the shoulder level in the wide curl position.
7. Rotate your wrists back to the hammer position and return to the starting point.
8. That's one rep. Perform the recommended number of repetitions or as many as you can do with proper form.
**What it does & Benefits:**
This exercise offers a two-in-one approach to bicep training by combining the hammer curl and the wide curl. The hammer curl targets the brachialis and brachioradialis, while the wide curl focuses on the biceps brachii. By doing both, you're ensuring comprehensive development and strength for the entire upper arm. The added wrist rotation also engages your forearms and improves grip strength, providing functional benefits for daily activities or other exercises.
- Biceps Brachii
- Brachialis
- Brachioradialis
**Equipment Needed:**
- A pair of dumbbells
- Flat, open space
**Difficulty:**
- Intermediate
**Directions:**
1. Stand upright with your feet shoulder-width apart.
2. Hold a dumbbell in each hand, arms fully extended, and palms facing your torso. This is your starting position for the hammer curl.
3. Keeping your upper arms stationary, curl the weights toward your shoulders by contracting the biceps.
4. Once the dumbbells are at shoulder level for the hammer curl, rotate your wrists so your palms are facing outward.
5. Lower your arms to the sides in a wide arc while keeping the palms of your hands facing away from you.
6. Curl the dumbbells back to the shoulder level in the wide curl position.
7. Rotate your wrists back to the hammer position and return to the starting point.
8. That's one rep. Perform the recommended number of repetitions or as many as you can do with proper form.
**What it does & Benefits:**
This exercise offers a two-in-one approach to bicep training by combining the hammer curl and the wide curl. The hammer curl targets the brachialis and brachioradialis, while the wide curl focuses on the biceps brachii. By doing both, you're ensuring comprehensive development and strength for the entire upper arm. The added wrist rotation also engages your forearms and improves grip strength, providing functional benefits for daily activities or other exercises.
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