Focus On: Hammer Curls

Happy Weekend!

I hope you all are enjoying your weather too-especially if it’s nice where you are!

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Last night was another fun date night–spent walking around outside at shops and doing some chatting and relaxing-with a nice dinner at home. I love when that happens!

I also love the excitement of a new day and new possibilities…. And today I might just do something crazy, but we shall see :)

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So, there are some basic strength training moves that will help to tone, shape, and solidify your physique, and one of ’em is the hammer curls.

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Hammer Curls mainly work the biceps muscles (three in each arm), a bit of the shoulders and delts, and obviously the core (back and abs) if you brace that area. And if you want awesome looking arms (with that tone and slight bump), Hammer Curls are a must!

Focus On: Hammer Curls

To do Hammer Curls correctly:

  1. Stand with your legs hip width distance apart, knees soft, and belly braced.
  2. Hold a pair of dumbbells in each hand, palms facing toward your body.
  3. Squeeze your biceps to bring the dumbbells up toward shoulder/chest level, while keeping the palms facing inward.
  4. Return the dumbbells back to the starting point.
  5. Repeat move 12 times (i.e. 12 reps) to complete 1 set. Do 2 more sets.

Option: Each set, increase your dumbbell weight.

Another option: Do the move standing on a Bosu to increase balance and stability strength.

Even harder option: Do Hammer Curls WHILE in a lunge ON a Bosu.

Whew!

For me personally, I love doing Hammer Curls while in a static lunge position, on a Bosu, or while doing walking lunges. These are all awesome because they work various muscle groups at once!

When we do several moves at once, and work several different muscle groups at the same time, we end up burning more calories, and tone and strengthen the core without realizing it-because it has to stabilize while moving various extremities!

Sweet!

Oh and by the way, if you’re looking to tone, shape, and strengthen your body, go lift some weights.

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And make that heavier weights at that-if you can. You won’t bulk up, ladies (!!!!), and you’ll look stronger and leaner than you ever thought possible!

Have a GREAT weekend :)

What is YOUR favorite way to do Hammer Curls?? What kinds of exercises do YOU do all at once?? Weekend plans??

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Comments

  1. Linz @ Itz Linz says:

    Do u hold the lunge while u do multiple hammer curls or do u lunge each rep?

    • Depends on what I want to do! If I want more core stability work, then I will switch legs after 1 rep (harder for balance!) If not, and I want more focus on the biceps, I will do 1 whole set on 1 leg and then switch. It buuurrrrnnnssss :)

  2. I love doing hammer curls on a bosu ball!

  3. I love me some hammer curls! My fave. Except I was taught only to bring them mid way up so your arm forms a 90 degree angle. On my 3rd set… my bicep muscle feels like it wants to bust out of my arm! LOL.

  4. I love doing hammer curls!! And doing static lunges while curling is something I love and hate at the same time haha…it burns!

  5. YAY for HEAVY weights 😀 I just did a bi and tri workout this morning and love the routine that I will be doing for the next four weeks (week 2 was today) Hammer curls are great :) I love em :) great post missy xo

  6. janetha says:

    I love hammer curls! Great post!

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