Hammer Curl

Teaching points

• Stand with the feet shoulder width apart, knees slightly bent and back straight
  
  
• Hold a dumbbell in each hand with the palms facing in, towards each other and elbows straight
  
  
• Keep your upper arms still as you bend the elbows to lift the weights from your sides up towards your shoulders
  
  
• Be careful not to arch your back or swing the weights
  
  
• Slowly return the weights back to the starting position

Variations & progressions

• Perform seated if you find yourself leaning back to lift the weight

Muscles worked

• Brachioradialis
  
  
• Brachialis
  
  
• Biceps Brachii

Alternative exercises

• Bicep curl using a resistance band
  
  
• Bicep curl
  
  
• Extended bicep curl
  
  
• Concentration curl
  
  
• Bicep curl machine

Related injuries

• Inflammation of the long head of biceps