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Biceps

Hammer Curl

The hammer curl is a neutral-grip curl: brachialis, brachioradialis, biceps and forearms.

Hammer Curl: starting position — 1Starting position

Hammer Curl: end position — 2End position

Setup

Stand tall, dumbbells at your sides, palms facing each other. Elbows tucked to your body.

Execution

Stand tall with a dumbbell in each hand, palms facing each other — starting position.
Exhale and curl the dumbbells up to your shoulders, elbows still.
Inhale and lower them back down slowly.

Common mistakes

Rotating your wrist — the grip stays neutral the whole rep.
Swinging your body — drop the weight.
Elbows drifting forward and up — keep them at your sides.
Short range — arms go fully straight at the bottom.

Programs that include it

Full Body — 3 Daysbeginners · 3 workouts a week Push / Pull / Legsintermediate–advanced · 3–6 workouts a week 3-Day Splitintermediate · 3 workouts a week

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More for this muscle group: Biceps

Barbell Curl

Barbell Curl

EZ-Bar Curl

EZ-Bar Curl

Dumbbell Curl

Dumbbell Curl

Incline Dumbbell Curl

Incline Dumbbell Curl

Concentration Curl

Concentration Curl

Preacher Curl

Preacher Curl

← All exercises

Position photos from the open free-exercise-db.