Exercise description of the dumbbell hammer curl.  Learn about the dumbbell hammer curl with videos, pictures, and other sports information.  Also learn how the dumbbell hammer curl can improve your sports performance.

Primary muscles worked:  Biceps

Synergist Muscles:  Brachialis, Forearms

Mechanics:  Isolation

Equipment:  Dumbbells

How to perform the exercise:  The athlete grabs a pair of dumbbells with a nuetral hand position, palms facing the athlete's body while the arms are to the side. The athlete should only move at the elbow joint throughout the lift, and the elbow should stay tight to the side. To start the lift, the athlete should bend at the elbow so that the weights move up towards the shoulder. Once the athlete has reached the full top range of motion for this lift, which is one to three inches from the shoulder, the athlete can return the weight to the starting position. Form is crucial for the hammer curl. The athlete should maintain proper posture at all times and not allow the back to lean back or the elbows to drift forward or to the side. Also, the athlete should not use momentum to assist with the lift and should briefly pause at the bottom of every repetition.

Spotting the exercise:  To spot the hammer curl, the spotter can stand in front of the athlete. If the athlete begins to struggle, the spotter can lift up on the wrists to provide additional force that will allow the athlete to continue performing the desired number of repetitions.

Sport specific application:  Bicep strength is important for any sport that requires functional flexion of the elbow. The hammer curl increases bicep strength from the neutral hand position