Dumbbell Hammer Curl

Start

Finish

How to do it

Hold dumbbells with palms facing each other, elbows tight to your sides, and curl straight up keeping the thumb side of the hand pointing at the ceiling throughout.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

Dumbbells

Common mistakes

• Letting the elbows swing forward so the delts finish the rep
• Rotating into a supinated grip near the top
• Dropping the weights down fast and rebounding off the straight-arm position

Variations

• Seated hammer curl to remove body english
• Incline bench hammer curl for more stretch

Can't do this one? Swap it for

• Cable Rope Hammer Curl
• Band Hammer Curl
• Dumbbell Biceps Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps