Hammer Curls | Gymacetamol

Muscles Worked

Primary

Biceps

Quick Cues

1

Thumbs up grip

2

Keep elbows pinned

3

Squeeze at the top

4

Control the descent

Equipment Needed

Dumbbells

Stand holding a dumbbell in each hand at your sides, palms facing each other.
Keep your elbows pinned to your sides.
Curl both dumbbells up toward your shoulders while keeping your palms facing inward.
Squeeze at the top of the movement.
Lower back down under control.
Repeat for the desired number of repetitions.

Common Mistakes

Letting the elbows flare out

Not keeping the wrists neutral

Using body momentum to curl the weight

Pro Tips

Use a neutral grip with palms facing each other to target the brachialis

Keep your elbows pinned to your sides throughout the curl

Alternate arms or curl both simultaneously for different stimulus

Your Progress

Variations

Cross-Body Hammer Curl

Cable Hammer Curl

Rope Curl