Скачать или смотреть Bicep Hammer Curl Exercise

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*Bicep Hammer Curl — How To Perform*

1. *Starting position*
Stand tall with a dumbbell in each hand, arms fully extended at your sides. Your palms should face your body (neutral grip). Keep your chest up, shoulders relaxed, and core engaged.

2. *Grip & alignment*
Hold the dumbbells like you’re gripping a hammer—thumbs pointing forward. Keep your elbows close to your torso and wrists straight.

3. *Curl the weight*
Slowly bend your elbows to lift the dumbbells upward toward your shoulders. Focus on using your biceps and forearms, not momentum. Your upper arms should stay mostly still.

4. *Top position*
At the top of the movement, the dumbbells should be near shoulder height. Briefly squeeze your biceps.

5. *Lower with control*
Slowly lower the dumbbells back to the starting position, fully extending your arms without locking the elbows.

6. *Repeat*
Perform the desired number of repetitions while maintaining good posture and controlled movement.

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*Key muscles worked*

Biceps brachii
Brachialis
Brachioradialis (forearm)

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*Common mistakes to avoid*

Swinging the weights or using momentum
Letting elbows flare away from the body
Curling too fast or dropping the weight on the way down

If you want, I can also give *coaching cues**, **beginner regressions**, or **variations* (cross-body, alternating, cables, etc.). 💪

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