Hammer Curls
This biceps exercise mainly works your biceps and brachialis, with help from your forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer Curls
Start standing, holding dumbbells at your sides with a neutral grip (palms facing inwards). Curl the dumbbells upwards, keeping your palms facing each other throughout the motion.
Common mistakes
Avoid swinging the body or using momentum. Keep the elbows stationary and close to the torso.
Breathing
Inhale as you lower the dumbbells, exhale as you curl them up.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
