Hammer curl
- Stand tall, holding a dumbbell in each hand at your sides with your palms facing each other (neutral grip).
- Keeping your upper arms stationary, curl the dumbbells up toward your shoulders.
- Squeeze your biceps at the top, then slowly lower the dumbbells back to the starting position.
Tips
- Keep your upper arms pressed against your sides throughout the curl so that only your forearms move.
- Maintain the neutral grip with your palms facing each other from the bottom of the movement all the way to the top.
- Lower the dumbbells at a controlled pace so that you manage the weight on the way down rather than letting it drop.
Common mistakes
- Swinging the torso backward to help lift the dumbbells, rather than keeping the body upright and moving only the forearms.
- Letting the elbows drift forward as the dumbbells rise, which changes the upper arm position that should stay fixed at the sides.
- Rotating the wrists so the palms turn upward during the curl instead of keeping the neutral grip throughout.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
