Hammer Curl

Muscles: Biceps, Forearms

Form tips

• Palms facing each other throughout
• Elbows pinned at the sides
• Curl up to the shoulders without swinging
• Lower slowly

Common mistakes

• Letting the elbows travel forward
• Rushing the lowering phase

Alternatives

• Dumbbell Curl
• Cable Curl

More biceps exercises

Used in

• 5-Day Split
• 4-Day Split
• Push / Pull / Legs
• Upper / Lower