Isolation · Dumbbell · Learn first
Hammer curl
Stand tall. Closed neutral grip: thumbs on top of the handles, palms facing your body. Each dumbbell stays vertical, one head above the hand and one below.
- 1Curl by bending the elbows only. The dumbbells stay vertical and the thumbs stay up.
- 2Pin the elbows to the ribs. Don't let them drift forward.
- 3Lower until the arms are straight, still in that same grip.
Easy to miss: Turning the dumbbells flat so the palms face up.