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Kinyvo
BicepsBeginner

Hammer Curl

How to do it

  1. 1

    Hold dumbbells at your sides with palms facing each other.

  2. 2

    Keep your elbows close to your torso.

  3. 3

    Curl the dumbbells up while keeping the neutral grip.

  4. 4

    Lower with control.

Common mistakes

  • Swinging the weights.
  • Moving the elbows forward.

Tips

  • The neutral grip builds the brachialis and forearms.
  • Often easier on the elbows than supinated curls.

Alternatives

Dumbbell Curl

Cable Curl

Barbell Curl

EZ-Bar Curl

Incline Dumbbell Curl

EZ-Bar Preacher Curl

More biceps exercises

Resistance Band Curl

Chin-Up

Concentration Curl

Workout plans

Arm Workout (Biceps & Triceps)

Curls and triceps extensions in different positions to train every head of the arm muscles.

Workout Plan Generator

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One Rep Max Calculator

Estimate your 1RM and training loads.

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Useful for this

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  • Editorial pick

    Adjustable dumbbells

    A full weight rack in the space of two dumbbells.

    View options ↗

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