Hammer Curl
- Beginner
- Gym
- Home
The hammer curl is a standing dumbbell exercise, palms facing your body throughout the lift instead of turning up like a regular curl. The neutral grip trains the biceps together with the forearms. Beginners use it at home or in the gym for weight and reps, both arms together or one at a time.
- Muscles
- Biceps, Forearms
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Stand tall with dumbbells at your sides, palms facing in.
- Pin your elbows to your sides.
- Curl the dumbbells up, keeping the neutral grip.
- Lower slowly to straight arms.
Form cues
- Grip the dumbbells firmly through the whole rep.
- Keep your torso still, no swinging the weight.
- Exhale as you curl the dumbbells up.
Common mistakes
- Elbows drift forward away from your sides. Keep your elbows pinned to your ribs.
- Body swings to help lift the dumbbells. Stand tall and keep your torso still.
- Wrists flick or bend at the top. Keep your wrists straight and locked throughout.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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