Hammer Curls

GymDaze demonstration

Watch Hammer Curls

Technique

How to perform Hammer Curls

1. Stand with a dumbbell in each hand, arms at your sides and palms facing inward.
2. Keep your upper arms close to your torso and your wrists aligned with your forearms.
3. Bend your elbows to raise the dumbbells while keeping the same neutral grip.
4. Keep your torso still rather than swinging the weights upward.
5. Lower the dumbbells under control to the starting position.

Programming relevance

Muscles involved

Primary targets: Brachioradialis, Brachialis.