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Exercises

Hammer curl

Closest move: Biceps curl
Hammer curl: standing, curling two dumbbells with a neutral thumbs-up grip
BicepsForearmsCue Thumbs up the whole way.
  • 2–3sets
  • 10–12reps or time
  • 60 srest between sets

How to do it

  1. Stand tall with weights at your sides, palms facing in.
  2. Keep your elbows tucked.
  3. Curl the weights up with thumbs pointing to the ceiling.
  4. Lower slowly.

Common mistakes

  • Using momentum.
  • Cutting the range short at the bottom.
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