Biceps: Dumbbell Hammer Curl

Every woman I know, wants shapely biceps! The Hammer Curl is fabulous at shaping the bicep in a short period of time! Many women don’t do this exercise because it seems like it’s one “for the guys.” Not true! Unfortunately, most guys don’t do the exercise correctly, so don’t take hints from them!

Hammer Curls (like most other exercises) should be done in a controlled fashion. Bend at the elbow and feel your bicep pulling the weight upward. Squeeze the biceps at the top and keep them tight as you resist gravity on the lowering portion of the movement.

I can’t tell you how many thousands of men I have seen throwing the weights up and down, practically over their shoulders! Ouch! Elbow and shoulder problems to are soon to follow!

Focus on the feel and your muscles will be revealed!

A moderate weight works well for this exercise. If the weight is too heavy, you will feel your shoulders trying to do the movement. Of course,if too light, you won’t see results. Always challenge yourself to do the next weight. If you can only do 5, then great! Do those five and finish the set with the next lower weight. Eventually you will get to 8 reps with the higher weight and stay with it until you can do 10-12 solid repetitions!

Recommendations: 2-3 sets of 8-10 reps.