Hammer Curl
- Main muscle
- Biceps
- Also works
- Forearms
- Difficulty
- Beginner
- Movement
- Isolation · Single-joint
Equipment
- Dumbbells
How to do it
- Stand tall with a dumbbell in each hand at your sides, palms facing your body.
- Keep your elbows by your sides and curl the dumbbells up toward your shoulders.
- Keep your palms facing in the whole time, like holding a hammer.
- Lower slowly back to your sides.
Beginner tip: Only your forearms move; keep your elbows still.