EXERCISE GUIDE
Hammer Curl
A simultaneous dumbbell curl with palms facing inward. Train the elbow flexors while keeping your wrists and upper arms steady.
01Muscles used
Main muscles
- Brachialis
- Biceps brachii
- Brachioradialis
Assisting & stabilizing muscles
- Finger and wrist muscles (maintain grip and alignment)
- Shoulder and trunk muscles (steady posture)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Stand steadily with dumbbells beside you, palms inward and thumbs wrapped around the handles. Align wrists with forearms.
- Brace lightly and relax your shoulders. Exhale and bend both elbows, keeping them near your sides.
- Lift only as high as you can without driving elbows forward, bending wrists or turning palms upward.
- Inhale and lower slowly to natural arm extension, then repeat without swinging.
04Technique cues
- Maintain the inward-facing neutral grip throughout.
- Allow natural spacing beside your body so your wrists stay straight.
05Cautions
- Reduce the load if you swing, lean back, shrug or move the elbows forward.
- Do not force elbows backward. Stop for sharp pain.