The hammer bicep curl mimics the motion your arm makes while using a hammer to hit in a nail, as your palms will stay facing your sides throughout the exercise. The core fundamentals of this move are similar to the standard bicep curl.

  1. Being as you would for the standard bicep curl, with arms at your sides and dumbbells in hand with palms facing inward towards your body. As previously mentioned, you can complete this move with both arms simultaneously curling, or by curling one arm at a time.
  2. Raise the weight towards your chest, and curl with palms facing your sides. The hammer bicep curl is less challenging than the other bicep curl variations we’ll discuss, so consider using your heavier dumbbells.
  3. Finish the exercise by lowering the weight back to starting position.


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