Hammer Curls


Muscle Worked

Primary: Biceps 
Secondary: Forearms


  • Stand or sit at the end of a bench with your feet slightly apart.
  • Hold a dumbbell in each hand, with your palms facing your body.
  • Your shoulders should be back, your torso should be upright, and your back straight.
  • Keeping your elbows at your sides, curl the dumbbells up to chest height. 
    Hold for a brief second flexing your biceps.
  • Your wrist should be locked and your palm should continue to face in toward your body as you lift.
  • Lower the weight to the starting position in a slow, controlled manner.
  • Don't rock or sway to build momentum. 
  • Don't let the weight just drop. Lower the weight slowly.