Hammer Curls

Hammer Curls

How to do hammer curls properly, with perfect form and technique! The best arm exercise to build bigger and stronger biceps and forearms!


  • Increase Biceps Strength and Hypertrophy (size)
  • Increase Forearm Strength and Hypertrophy (size)

Prime Movers:

  1. Biceps Brachii (Arms)
  2. Brachioradialis (Arms)

How To Do Hammer Curls

  • Start by standing erect while holding two dumbbells at your sides in a neutral position, so that your palms face in.
  • To begin, curl either one or both dumbbells up until your arm is fully flexed with your palms facing each other.
  • In the top position allow your elbows to come forward slightly until it is directly under the weight.
  • Control the descent as you bring the dumbbell back to the starting position.

More Accessory Exercises >>

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