Biceps · Beginner

Hammer Curl

Biceps · also Forearms

Equipment: Dumbbell

How to do it

• Stand tall, dumbbells at your sides, palms facing each other
• Brace your core and set your shoulders down and back
• Keep upper arms still and elbows close to your sides
• Curl toward the front of your shoulders, thumbs up, wrists straight
• Lower slowly until your elbows are fully straight

Common mistake

✕ ELBOWS DRIFTING FORWARD → ✓ PIN ELBOWS TO YOUR SIDES

Starting point: 3 sets × 10–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org, health.harvard.edu.