Hammer Curl

Setup

1. 01Stand tall holding a dumbbell in each hand at the sides.
2. 02Turn the palms to face inward for a neutral grip.
3. 03Brace lightly and keep the elbows near the torso.
4. 04Relax the shoulders with wrists held straight.

Execution

1. 01Curl the dumbbells by bending the elbows while keeping the palms facing in.
2. 02Keep the upper arms fixed against the sides.
3. 03Raise toward the shoulders without rolling the shoulders forward.
4. 04Lower with control to full elbow extension.

Checkpoints

• -The neutral grip is kept throughout the rep.
• -Elbows stay pinned to the torso.
• -The torso stays still with no swing.
• -The lowering phase is controlled to full extension.

Common mistakes

• -Swinging the body to start the lift.
• -Letting the elbows drift forward off the sides.
• -Rotating toward a supinated grip at the top.
• -Cutting the bottom range short.