SahiKasratसही कसरत
हिंदी

Hammer Curl

  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner

Grip it like a hammer — thumbs up. Works your forearms along with your biceps, and is easy on the wrists.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Stand tall holding a dumbbell in each hand, palms facing your body (facing each other), thumbs pointing forward.
  2. Keep your elbows close to your sides.
  3. Without turning your palms, bend your elbows and bring the dumbbells up towards your shoulders.
  4. Pause for 1 second at the top.
  5. Lower slowly.

Breathing: Breathe out as you lift, breathe in as you lower.

How much to start with: 2–3 sets × 10–12 reps

❌ Common mistakes

  • Turning your palms as you lift — keep your thumbs up the whole time.
  • Swinging your body.

⚠️ Safety

  • Start light. Keep your wrists straight, not bent.

Muscles worked

Main: Biceps

Also works: Forearms

More ways to train Biceps

Water Bottle / Bag Curl Use filled water bottles or a bag of books as weights. The easiest way to start training biceps at home.
  • 🧴 Household items
  • At home
  • Beginner
 Seated Towel Curl No weights needed — your own foot creates the resistance. Push harder with the foot to make it harder.
  • 🧴 Household items
  • At home
  • Beginner
 Resistance Band Curl A cheap, light band you can use anywhere. The higher you pull, the harder it gets.
  • ➰ Resistance band
  • At home / At the gym
  • Beginner
 Dumbbell Curl The best-known biceps exercise. Start with light dumbbells.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Cable Curl Done on the gym's cable machine. The tension stays even the whole time and changing the weight is easy.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Barbell Curl Both arms together with a bar. The next step once you can do dumbbell curls with good form.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience