Home > Fitness Training > Exercise Database > Dumbbell Exercises > Hammer Curls

Equipment Required: two equal weighted dumbbells

Technique

1. Starting by standing upright with your feet shoulder-width apart and the knees relaxed, and with a dumbbell in each hand.
2. Let your arms hang to the sides of your body with the palms facing in.
3. Bend at the elbow, curling both dumbbells simultaneously up to shoulder level.
4. Pause then lower the weights to the starting position.

---

---

Key points to remember

• Keep the palms facing each other throughout the entire exercise - the movement is similar to hammering a nail.
• Keep the abdominals tight and the lower back in a neutral position
• The movement should be performed in a slow and controlled manner

Alternatives

• For variation, the arms may be used alternatively
• Other biceps exercises include concentration curls, incline curls

---

---

Related Pages

• More Dumbbell Exercises
• Free weights for sale in the fitness store