Hammer curls offer great forearm engagement while helping round out your biceps shape. They’re straightforward and beginner-friendly.
Instructions
- Stand tall with a dumbbell in each hand, arms hanging at your sides, palms facing in.
- Keep your elbows close to your torso. Curl the dumbbells upward in a smooth arc.
- Pause at the top of the movement when your hands are near shoulder height.
- Lower the weights with control to return to the starting position.
Related Muscle Groups
- Biceps
See exercises for Biceps · Learn about the Biceps - Brachialis
See exercises for Brachialis · Learn about the Brachialis - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms