Hammer curl
Primary muscles: Biceps. Assisting muscles: —.
How to do it
- Stand upright with a dumbbell in each hand, arms extended, elbows tucked in to your body, palms facing your torso – this is the starting position.
- Keep your upper arm fixed and curl the dumbbell towards your shoulder, contracting the biceps, breathing out.
- Hold the contraction for one second at shoulder level, then lower the dumbbell under control, breathing in.
- Repeat for the desired number of reps, alternating or using both arms at the same time.
Key to the execution: Keep a neutral grip (palms facing each other) and your elbow fixed throughout the movement.
Common mistakes
- You swing your shoulder in order to lift too much weight.
- You rotate your wrist, losing the neutral grip that this movement requires.
- You let your elbow drift forward instead of keeping it tucked in to your body.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.