Health Advocate Blog

Workout of the Week: Hammer Curl

This week’s workout is one that will help you develop and strengthen your biceps and forearms. In order to perform this exercise you will need two dumbbells. Choose dumbbells that are not too heavy, but also not too light.

How to do it

  1. Stand holding both of your dumbbells in each hand down at your sides with your feet shoulder-width apart. The palms of your hands should be facing your thighs and your elbows should be fully extended.
  2. Slowly bend your elbows and raise both of the dumbbells toward your shoulders, stopping the movement just before your shoulders. To perform this properly, your elbows should remain at your side.
  3. Next, slowly lower your arms backs to the starting position. You’ve completed 1 rep!
  4. Repeat steps 2 and 3 for a total of 10 reps.


  • Be mindful of your posture during this exercise. Aim to keep your head up so that you’re facing forward and keep your back straight.
  • Avoid locking your knees by keeping them slightly bent.
  • Avoid holding the dumbbells too tight.
  • You can also perform this exercise while seated.
  • In order to build muscle, gradually increase the weight of your dumbbells as they start to feel lighter.

Always talk to your doctor prior to beginning a new workout routine and only perform exercises appropriate for your health and fitness level.