Hammer Curl

Setup

• Stand tall with a dumbbell in each hand, palms facing each other.
• Keep the elbows close to the ribs.

Execution

1. 1.Curl the dumbbells up while keeping the palms facing each other throughout.
2. 2.Stop when the forearms are just past vertical.
3. 3.Lower under control to full extension.

Breathing

Exhale as you curl, inhale as you lower.

Form cues

• Neutral grip the whole way — no rotation.
• Elbows fixed at the sides.
• Control the lowering.

Common mistakes

• Rotating the wrists and turning it into a standard curl.
• Swinging the dumbbells up with the hips.
• Letting the elbows drift forward.