Exercises
Hammer Curl form guide
Brachialis and forearmsHomeGymDumbbells

Hammer Curl

Works your forearms and biceps.

Get your starting weight

A few questions, about a minute. No account needed.

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How to do it

  1. 1Stand with a dumbbell in each hand, palms facing your thighs.
  2. 2Keep your elbows by your sides.
  3. 3Curl the dumbbells up, keeping your palms facing each other.
  4. 4Lower slowly to straight arms.

Muscles worked

Front
Back
ForearmsBiceps

Get it right

  • Thumbs up the whole rep
  • Elbows pinned
  • Slow on the way down

Avoid this

  • Swinging the body
  • Elbows drifting forward
  • Half reps