Exercise library · Biceps · Video
Hammer curl: how to do it
1 of 3
Palms facing each other
Starting position
Stand firmly with a dumbbell in each hand, palms facing each other and elbows close to your sides.
The movement
Bend your elbows and curl the dumbbells toward your shoulders with the same grip, then lower them with control.
Most common mistake
Don't turn your palms upward, keep them facing each other throughout the movement.
Want it in a programme?
Tell BIP your goal and your equipment, and BIP builds a week with sets, reps and rest worked out. You log your weights as you train and watch yourself get stronger. The first week is free.
Create a programme →