Hammer Curl: Are you swinging your body as you lift?
Keep your torso upright and still as you lift. Do not swing your body to create momentum.
How to fix it
- Hold the dumbbells with your palms facing each other and your arms down at your sides.
- Keep your torso upright and still without swaying.
- Bend your elbows to lift the dumbbells toward your shoulders.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 11 reps in each set with an 8kg dumbbell in each hand as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreShould your elbows stay fixed the whole time?
Sources differ slightly. One study kept the elbows fixed at the sides throughout the movement. Some sources allow the elbows to move slightly forward at the top, once the arms are fully bent. Either way, do not move your elbows forward to lift the dumbbells.
See this exercise in detail
More on the same body part
Sources
- Moore AR et al., Sports Medicine and Health Science (2024)
- Grgic V et al., Journal of Functional Morphology and Kinesiology (2025)
- Michaud F et al., Frontiers in Physiology (2023)
- Coratella G et al., Sports (2023)
- NSCA, Basics of Strength and Conditioning
- NSCA, NSCA Coach 7.4 · Teaching for Skill Acquisition in Fitness
- ExRx.net, Dumbbell Hammer Curl
- ACE, Build Your Biceps Workout
- NCSF, Proper Lifting Technique
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.