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Hammer curls

Exercise preview

Hammer curls

Intermediate10 repsNo jumping

Muscles worked

Biceps

You need

Dumbbells

How to do it

  1. Start: Hold dumbbells at your sides with palms facing your torso.
  2. Curl: Lift the weights toward your shoulders while maintaining the neutral grip (like holding a hammer).
  3. Squeeze: Contract the biceps at the top without moving your elbows forward.
  4. Lower: Slowly return to the starting position with full control.

By wger.de. CC BY-SA 4.0, via wger.