Biceps Beginner

Hammer Curl

  • Biceps
  • Forearms

Dumbbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Hold dumbbells by your sides with palms facing inward.

  2. Keep your upper arms alongside your torso.

  3. Bend the elbows to bring the weights toward the fronts of your shoulders.

  4. Lower with the same inward-facing grip throughout.

Key cues

  • Keep thumbs pointing up.
  • Let the elbows bend without the shoulders lifting.
  • Keep your stance steady.

Common mistakes

  • Swinging backward before each curl.
  • Bending the wrists inward.
  • Leaning back as the weights rise.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.