← Hammer Curl
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Hammer Curl

Brachialis · secondary: Forearms
Biceps beginner Home / Gym dumbbell
Sets × Reps
3 × 10-12
Rest
45s
Est. Calories
~4.5/min
Muscle Group
Biceps
Starting Position

Grip the bar/handle at shoulder width, shoulders down and back, core braced.

Step-by-Step Instructions

1. Stand tall, dumbbells at your sides, palms facing your body.

2. Curl the dumbbells up keeping the neutral grip.

3. Lower under control to full extension.

Breathing

Exhale as you pull, inhale as you return to the start under control.

Common Mistakes

Using momentum to yank the weight, shrugging instead of pulling with the back.

Safety Tips

Keep the spine neutral throughout; do not let the lower back round to complete the rep.

Variations

Beginner: Use lighter weight, alternate arms.

Intermediate: Both arms together.

Advanced: Add a pause at the top of each rep.

Equipment Not Available? Try Instead
Dumbbell Curl
Short Head
→
Resistance Band Curl
Long Head
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.