How to do the Hammer Curls
While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight in to your body. Lower the weight slowly back to the starting position
Spotting can be done by standing in front of the individual.
These are the muscles , equipment and categories of this exercise.
- PRIMARY: Biceps Brachii
Averages for MyFit UsersThe table below represents data from over 200,000 exercise logs and gives us an average for this exercise.
|Average Weight Lifted||Average Reps||One Rep Max Average|
|33.7 lbs||13||44.1 lbs|
What is a good starting weight?
Based on an average weight lifted of 33.7 lbs for all MyFit users we suggest you start at 50% of that weight:
Workouts Plans with Hammer Curls
Make a Workout
Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.
Tracking Your WeightsThere are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.