Hammer curl
Biceps · Dumbbell · also forearms
Set up
Two dumbbells.
Steps
- Stand tall with a dumbbell in each hand at your sides, palms facing in, thumbs forward.
- Keeping your elbows at your sides, curl the dumbbells up towards your shoulders.
- Keep your palms facing in the whole way.
- Lower slowly until your arms are straight.
Keep in mind
- Thumbs point up, like holding a hammer
- Elbows stay by your sides
- Keep your body still; no swinging
Common mistake
Swinging your body to lift the weights. Stand tall and use lighter dumbbells.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.