Hammer Curl

Pro Tip

Squeeze your biceps as you curl the dumbbells upwards for added benefit.

How To

Stand upright with your hands by the side of your body with palms facing inwards, holding one dumbbell in each hand with a neutral grip.
Keeping your upper arms by your side, exhale and raise the dumbbells towards your shoulders by flexing your arm and maintaining a neutral grip. Avoid using your legs or back to lift the dumbbell.
Continue until your arms are fully flexed and the dumbbells cannot be curled any further.
Inhale and lower the dumbbells back down, returning to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Seated Hammer Wrist Curl

Incline Dumbbell Curl

Zottman Preacher Curl

Dumbbell Reverse Curl

Incline Hammer Curl

Preacher Hammer Curl

One Arm Dumbbell Reverse Wrist Curl

Cross Body Hammer Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment

Olympic Parallel Bar Hammer Curl

Cable Curl With Lat Bar

Band Cross Chest Curl

Close Grip Lat Pulldown

EZ Bar Reverse Curl

Cable Rope Curl

Barbell Drag Curl

Barbell Reverse Curl

Barbell Reverse Wrist Curl