Cross Body Hammer Curls
The hammer curl is a single joint exercise that works the biceps, forearm (brachioradialis) and the brachialis. The hammer curl works the brachialis more than the normal dumbbell curl with a supinated hand position (palms facing away from the body).
How to do a Hammer Curl
The hammer curl can be done with both arms at the same time, or by alternating each arm.
Common Mistakes
A lot of people swing to gain momentum, or their elbows are moving back and forward during the rep. Make sure to keep your elbows where they are at the start of the rep throughout the rep, keep your body standing tall and braced, and do the reps in a controlled way to maintain the tension on the biceps and brachialis throughout the full range of motion.
How to do a Hammer Curl
- Stand tall with your shoulders back, chest up and with your core braced. You'll need to maintain this position for the whole rep.
- Grip both dumbbells with the palms in a natural position with the palms facing the body. Your elbows should be close to your side and stay there for the whole rep.
- Lift the dumbbells as high as you can while making sure you don't move your elbows forward to try and lift the bar higher. Moving the elbows forward to lift the dumbbells just makes the shoulder muscles do some of the work which isn't the point of the exercise. Keep your elbows in the same position for all of the rep.
The hammer curl can be done with both arms at the same time, or by alternating each arm.
Common Mistakes
A lot of people swing to gain momentum, or their elbows are moving back and forward during the rep. Make sure to keep your elbows where they are at the start of the rep throughout the rep, keep your body standing tall and braced, and do the reps in a controlled way to maintain the tension on the biceps and brachialis throughout the full range of motion.