Hammer Curl
Dumbbell Hammer Grip
A dumbbell curl with the palms facing inward throughout the movement.
Level
Beginner
Equipment
Dumbbell
Focus
Biceps · Brachialis · Brachioradialis
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Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Stand tall with a dumbbell in each hand and palms facing inward.
Keep the upper arms close to the torso.
Bend the elbows without swinging the weights.
Lower the dumbbells slowly.
Common Mistakes
Watch for this.
Swinging the torso.
Bending the wrists to lift the weight.
Letting the elbows travel far forward.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
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