Elbow Flexion · Dumbbells
Hammer Curl
Primary muscles: Biceps; brachialis; forearms
Exercise data by RepDB (repdb.co)
Setup
- Stand tall with dumbbells at your sides and palms facing inward.
- Keep elbows close to the torso.
- Brace lightly.
How To Perform It
- Curl while keeping the neutral hand position.
- Pause briefly near the top.
- Lower under control to straight arms.
Key ASF Cue
“Keep the thumbs-up grip and the elbow still.”
Common Mistakes
- Swinging the torso.
- Turning it into a shoulder raise.
- Rushing the lowering phase.
Alternatives / Substitutions
Safety Note
Use a comfortable neutral grip and controlled load.