Hammer Curl
Biceps ·Dumbbell ·Beginner
How to do Hammer Curl
- Stand tall with a dumbbell in each hand, arms at your sides, and palms facing your thighs.
- Keep the elbows pinned to the ribs and the shoulders pulled back and down throughout the set.
- Curl both dumbbells up by bending only at the elbow, keeping palms facing each other the whole time.
- Squeeze hard at the top with the dumbbells just below shoulder height and the wrists locked straight.
- Lower the weights under control over 2 to 3 seconds back to a fully straight-arm position.
- Pause briefly at the bottom with the elbows extended, then curl back up for the next rep.
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