Hammer Curl

Stand tall with a dumbbell in each hand, palms facing in and elbows near the torso.

Curl one dumbbell up with a neutral grip, then lower under control and repeat on the other side or together.

• Keep the wrist neutral and firm
• Elbows stay near the ribs
• No torso swing

• Using the hips to start the curl
• Letting the elbows travel forward
• Partial range

• Cross-body hammer curl
• Rope cable hammer curl

No verified references have been added for this exercise yet. This section is awaiting review — nothing here is cited until a source is confirmed.