Hammer curl

A controlled strength exercise for elbow flexors and forearms. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Stand tall holding light dumbbells with palms facing inward and elbows beside the torso.
2. Bend the elbows to raise the weights while keeping the wrists straight and palms facing each other.
3. Lower slowly without letting the torso sway.

Muscles involved

Elbow flexors and forearms.

Common mistake to avoid

Avoid swinging the weights or bending the wrists to finish the repetition.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

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