Arms
Hammer Curls
A curl with your palms facing in, like holding a hammer. It builds the biceps plus the muscles along the outside of your arm and forearm, which adds thickness and grip strength.
- Works
- Biceps, brachialis, forearms
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing in.
- 2Keep your elbows pinned to your sides and curl the dumbbells up toward your shoulders.
- 3Squeeze at the top for a second.
- 4Lower slowly until your arms are straight.
Cues
- Elbows stay glued to your sides.
- No swinging. If you have to rock to get it up, go lighter.
- Take 3 seconds on the way down.
Common mistakes
- Swinging your body. It takes the work off your arms. Stand still and brace.
- Elbows drifting forward. That turns it into a shoulder move. Keep them back.
- Half reps. Straighten your arms fully at the bottom.
Easier
Go lighter, or curl one arm at a time.
Harder
Take 4 seconds on the way down, or hold the top for 2 seconds.
Try it: 3 sets of 10 to 12 reps, or 30 seconds on and 30 off.
Hammer curls or regular curls?
Do both. Hammer curls hit the outside of your arm and forearm more, and most people can lift a little heavier with them.
