How to do the Hammer Curl
- Stand tall holding a dumbbell in each hand, palms facing each other.
- Let your arms hang naturally at your sides, elbows close to your body.
- Pull the weights up toward your shoulders, palms still facing each other.
- Lower the weights slowly back to the starting position.
Full technique — 7 steps
- Stand tall with a dumbbell in each hand and palms facing each other.
- Let the weights hang at your sides with elbows close to your torso.
- Tighten your stomach and keep your shoulders from drifting forward as you start.
- Curl one or both dumbbells upward without turning the palms up.
- Raise the weights until your forearms are nearly vertical and biceps fully shortened.
- Lower the dumbbells back down to full elbow extension without letting your elbows drift.
- Begin the next rep with your elbows fully straight, without swinging your torso.
Common mistakes
- Turning the palms up
- Swinging the torso to start
- Letting elbows drift forward
- Cutting off the bottom range
Form cues
- Keep a neutral grip
- Start from full elbow extension
- Elbows stay by sides
- Curl without shoulder swing
