Hammer curls

3 × 10-12  ·  Equipment: Dumbbells

Muscle groups: Arms

How to do hammer curls

1. Stand with a dumbbell in each hand with your palms facing your body (neutral grip).
2. Press your elbows against your sides and keep your torso braced, without rocking.
3. Exhale and bend your elbows to curl the dumbbells up toward your shoulders.
4. Pause for 1 second at the top squeezing your biceps and forearms.
5. Lower under control over 2-3 seconds until your elbows are almost straight.
6. Repeat without momentum or torso swing.

Mistakes to avoid

• Avoid swinging your torso or using momentum to lift the weight; it takes tension off the biceps and stresses the lower back.
• Don't drop the dumbbell on the way down; control the negative to protect your elbows.
• Don't force your wrist; if it bothers you, lower the weight or adjust the neutral grip.
• Always stop one rep before your technique breaks down.

Progression

• Start with 10-12 reps and increase the weight once you complete all 3 sets with perfect form.
• Add 2-4 kg when you master the full range without swinging.
• Add another set or a 2-second pause at the top to raise time under tension.
• After several weeks, try an incline hammer curl for a longer biceps stretch.