Hammer curl
A curl with palms facing each other that also works the forearm muscles.
- Muscle group: Arms
- Equipment: Dumbbells
- Difficulty: Beginner
Also known as: Neutral-grip curl, Hammercurl
How to do it
- Stand with the dumbbells at your sides, palms facing your thighs.
- Curl up without rotating the wrists, keeping the elbows by your sides.
- Lower under control.
Common mistakes
- Using momentum from the hips and back.
- Rushing the lowering phase.
Alternatives
Watch a video demonstration on YouTube
“Dumbbell Hammer Curls Perfect Performance” by One Minute Tutorial (opens YouTube)
Used in the programmes
- Push / pull / legs 6-day6 days a week
- Home dumbbell conditioning3 days a week
- Arms focus (gym)3 days a week
- Arms focus (home, dumbbells)3 days a week
- Back focus (home, dumbbells)3 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.