Anapyre

Exercises272 exercises

Hammer Curl

Hammer Curl is a dumbbell pull exercise for the biceps, and it also works the forearms. If you cannot do it, Rope Hammer Curl or Cross-Body Hammer Curl are good swaps.

  • Biceps
  • Pull
  • Dumbbell

Muscles worked

  • Biceps · main
  • Forearms

How to do it

  1. Stand tall with a dumbbell in each hand, palms facing each other, elbows at your sides.
  2. Curl the dumbbells up, keeping your thumbs pointing up.
  3. Squeeze at the top with your elbows staying still.
  4. Lower slowly to straight arms.

Watch out: Swaying your torso or letting your elbows drift forward.

Alternatives

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