Hammer Curls
Hold dumbbells at your sides, palms facing each other. Keep elbows tucked; curl to shoulder without swinging, then lower slowly. Builds biceps and forearms.
Updated
Primary muscles: Biceps. Supporting muscles: Forearms. Equipment: Dumbbells.
Muscles worked
Equipment
How to do it
- Set up with elbows pinned against your ribs and wrists straight.
- Take a neutral grip and let the elbows start fully extended.
- Curl the weight by bending only the elbows.
- Stop before the elbows drift forward or the wrists fold.
- Squeeze briefly at the top.
- Lower for two counts back to full extension.
Watch for
- Elbows moving forward to shorten the rep.
- Shoulders shrugging to start the lift.
- Torso swinging to move the weight.
Breathing
Exhale as you curl up, inhale as you lower.
Tip
Choose a load that lets the last rep keep the same two-count lowering phase.
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