Exercise guide
Hammer curl
Works your biceps and forearms. Dumbbells. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main musclesbiceps and forearms
Helpers—
EquipmentDumbbells
LevelBeginner friendly
In your plan3 sets of 10-12 reps
Rest1 minute
How to do it
- Stand tall with a dumbbell in each hand, palms facing your body.
- Pin your elbows by your sides and keep your palms facing in all the way.
- Curl the dumbbells up towards your shoulders.
- Lower for 2 seconds until your arms are straight.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
Put the hammer curl in a plan
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No card needed. 18+ only.