How to do Hammer curl

Hammer curl works the Biceps, forearms with dumbbells. Key cue: “Palms facing in, curl straight up”

Arms & shouldersEasyDumbbellsQuiet

Steps

Hold a dumbbell in each hand, palms facing your body
Keeping that grip, bend your elbows and lift toward your shoulders
Lower slowly

How many: 10–15 reps

Muscles worked

Biceps, forearms

Common mistakes

Elbows swinging forward and back
Using momentum

Easier or harder

Easier	Alternate one arm at a time
Harder	Take 3 sec to lower

Build a arms & shoulders routine with a timer

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All home workout exercises

Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.