Hammer Curl

How to Perform Hammer Curl

1. 1
   You will need a pair of dumbbells for this exercise. Start with your feet hip-width apart. Hold the dumbbells at the side of your body with your palms facing in towards your body.
2. 2
   From here, curl the dumbbells up towards your shoulders. It's important to avoid your elbows flaring out - so think about keeping them glued to the side of your body. Pause for a moment at the top, and then return the dumbbells back to your sides in a controlled fashion. This is one rep.
3. 3
   While this movement can be done from standing, you can also do them while sitting down. Be sure to keep your posture nice and tall as you perform these reps. No slouching. If you have a bench that can be adjusted, you can also do these while keeping your back firmly pressed against a bench set at 90 degrees.
4. 4
   As always, increase reps or weight to make the hammer curl more challenging.