Forearm - Dumbell Hammer Curl

Forearm - Dumbell Hammer Curl
Hammer curls are a must if you want the forearms of  blacksmith, or that slight bit of definition that gives you a handshake that has people remember.


  • Compound exercise
  • Main muscle targeted – Forearms, Biceps
  • Helper muscles – The rest of your arms

Male | Female


Stand with knees slightly flexed, dumbbells in hand and palms facing inwards. Your elbows should be pointing behind you. Raise both dumbbells towards your shoulders simultaneously. Keep your upper arm stationary throughout the motion, then return it to the starting position.

Why it’s good:

Building up your arms is important for everyone, but especially if your work involves manual labour, or sitting at a keyboard. Both can lead to repetitive strain injury, so giving your forearms some strength will help avoid that.

What to watch out for:

Don’t swing your upper body with the effort, that removes the work from your forearms.


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