Skip Nav
Try These Overnight Oats Recipes — All Under 400 Calories
2-Week Tone-Up
Printable Abs and Arms Workout — No Equipment Needed
Tone Your Arms and More With This Bodyweight Workout

Get Lifted: Alternating Hammer Curls

Looking to tone up those arms? The Hammer Curl is a great way to work your biceps as well as your forearms.

To learn how to do the alternating hammer curl,

Stand (or sit if you are worried about keeping your back straight) with your arms down at your sides holding 8-12 pound dumbbells, palms facing in. Keeping your palms facing in, bend your elbow to raise one arm to shoulder level then lower it back to waist level (think of using a hammer). Repeat with the other side to complete one rep. Do 3 sets of 15.

Fit's Tip: Don't sway your arms to raise the dumbbell, always keep a controlled motion. If you find you need to sway or use your back a lot to do the hammer curl, switch to a lower weight--the name of the game is quality, not quantity. If it feels way too easy, increase to a higher weight.


Join The Conversation
BeachBarbie BeachBarbie 10 years
I do this exercise too. My weights are only 5 pounds though.
celeb_addicted04 celeb_addicted04 10 years
seriously BlondeSugar....that pic is scary!!
azucar_maddy azucar_maddy 10 years
I did hammer curls @ the gym today, yayy! ;)
BlondeSugar BlondeSugar 10 years
hahaha. That is really not a good pic
Imabeliever Imabeliever 10 years
that person must be tucking..I want to get fit but not "like do you have a dick" fit.
BlondeSugar BlondeSugar 10 years
I love hammer curls, but please tell me that that is a photoshopped man's arm?! :?
How To Compete in Roller Derby
Cute, Cheap Leggings
How Do You Do Chaturanga?
Jennifer Lopez Working Out With David Kirsch Video
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds