Step by step
- Stand with a dumbbell in each hand, palms facing your body.
- Curl the dumbbells up by bending your elbows, without rotating your wrists.
- Squeeze at the top.
- Lower slowly.
Tip: You can curl the dumbbells across towards your chest for a different stimulus.
Common mistakes
Keep them by your sides.
Your torso stays still.
Your palms stay facing each other throughout.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Hammer curl or regular curl?
Both are good: the hammer curl works your brachialis and forearm more. Combine them.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add hammer curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.