Dumbbell Hammer Curls

hammer bicep curlEquipment Required: two equal weighted dumbbells


  1. Starting by standing upright with your feet shoulder-width apart and the knees relaxed, and with a dumbbell in each hand.
  2. Let your arms hang to the sides of your body with the palms facing in.
  3. Bend at the elbow, curling both dumbbells simultaneously up to shoulder level.
  4. Pause then lower the weights to the starting position.

Key points to remember



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If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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