Back to Exercises
Beginner
Hammer Curl
Great for forearm development and arm thickness
armsDumbbells
Instructions
- 1Stand holding dumbbells at sides, palms facing body
- 2Keep elbows pinned to sides
- 3Curl weights up toward shoulders
- 4Maintain neutral grip throughout
- 5Squeeze at top
- 6Lower with control
Coaching Cues
- Keep elbows pinned
- No swinging or momentum
- Focus on forearm and bicep
- Maintain neutral grip
- Control the movement
Common Mistakes
Using momentum
Fix: Lighter weight, strict form
Moving elbows
Fix: Keep elbows pinned to sides
Rotating wrists
Fix: Maintain neutral grip
Breathing
Exhale as you curl, inhale as you lower
Recommended Reps
3-4 sets of 8-12 reps
Safety Notes
- • Start light
- • No momentum
- • Stop if elbow pain
- • Keep controlled
