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EXERCISE PDF

Hammer Curl

A simultaneous dumbbell curl with palms facing inward. Train the elbow flexors while keeping your wrists and upper arms steady.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Hammer Curl: English PDF page 1 of 2
Hammer Curl: English PDF page 1 of 2
Hammer Curl: English PDF page 2 of 2
Hammer Curl: English PDF page 2 of 2

Review the movement

Start: face your palms inward
Start: face your palms inward
Curl: keep the same hand position and upper-arm alignment
Curl: keep the same hand position and upper-arm alignment

Muscles used

Main muscles

  • Brachialis
  • Biceps brachii
  • Brachioradialis

Assisting & stabilizing muscles

  • Finger and wrist muscles (maintain grip and alignment)
  • Shoulder and trunk muscles (steady posture)

How to perform

  1. Stand steadily with dumbbells beside you, palms inward and thumbs wrapped around the handles. Align wrists with forearms.
  2. Brace lightly and relax your shoulders. Exhale and bend both elbows, keeping them near your sides.
  3. Lift only as high as you can without driving elbows forward, bending wrists or turning palms upward.
  4. Inhale and lower slowly to natural arm extension, then repeat without swinging.

Cautions

  • Reduce the load if you swing, lean back, shrug or move the elbows forward.
  • Do not force elbows backward. Stop for sharp pain.
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