Dumbbell hammer curl

How to do it

1. Stand with a dumbbell in each hand and your palms facing each other (neutral grip).
2. Keep your elbows close to your body and your torso tight.
3. Bend your elbows, curling the dumbbells toward your shoulders without rotating your wrists.
4. Squeeze at the top, keeping the neutral grip.
5. Lower under control until your arms fully extend.

Common mistakes

• Rotating the wrists and turning it into a supinated curl
• Swinging the body to lift
• Moving the elbows forward

Other variations

• Cross-body hammer curl
• Cable rope hammer curl