One move
Hammer Curls
How to read ahead. Do to go one move at a time.
Hold dumbbells with palms facing in (thumbs up), elbows close to your sides, and curl the bells toward the shoulders without swinging. Lower slowly until the arms are long again.
Option. Couch start: seated or back-supported, light bells, shorter range, one arm at a time if balance feels busy. Next: standing two-arm curls with a one-breath squeeze at the top and a three-second lower. No dumbbells: band hammer curls with a neutral grip, or towel rows with palms in. Iron pumper: slightly heavier bells, a longer pause at the top, or cross-body hammers once the elbows stay glued. End the set with a clean rep left — no torso swing. Stop if the elbow or wrist hurts, the wrist bends, or you lean back to finish the rep.
Show the steps Hide the steps
-
1
Pick your set-up. Seated: sit tall on a chair or bench with a light back support if you have it. Standing: feet about hip-width, soft knees, tall posture.
-
2
Hold a dumbbell in each hand at your sides, palms facing your thighs (neutral grip). Wrists straight — thumb in line with the forearm.
-
3
Brace lightly. Curl the bells by bending the elbows only. Keep upper arms quiet against your sides.
-
4
Squeeze gently near the shoulders without shrugging or letting the elbows drift forward.
-
5
Lower slowly until the arms are long again. No drop, no bounce.
-
6
Breathe out as you curl, in as you lower. Alternating arms is fine — finish clean reps on both sides.