Hammer Curl

How to Perform This Exercise

1. 1 Stand or sit, dumbbells in hand.
2. 2 Keep your elbows fixed at your sides (except for specific variations).
3. 3 Curl your arms by contracting the biceps to raise the weight.
4. 4 Squeeze hard at the top of the movement for one second.
5. 5 Lower slowly while controlling the eccentric phase without dropping the weight.

Common Mistakes to Avoid

• Swinging the torso to generate momentum instead of isolating the biceps.
• Not fully extending the arms, limiting the range of motion.
• Lifting the elbows forward, shifting the work to the deltoids.

Muscles Worked

Similar Exercises

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Biceps EZ Bar

Rope Hammer Curl

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EZ Bar Curl (Standard)

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