If you want to sculpt your biceps and forearms, you should definitely include Hammer Curls in your workout routine. A favourite with many bodybuilders, the hammer curl is named so because of the way you grab the dumbbells. Today, with the help of the fitness instructors at Power World Gyms, let’s have a look at the correct way of performing the Hammer Curl workout.

Why Hammer Curl?

The biceps muscle group is made up of three important muscles – the biceps, the brachialis and the brachioradialis. The Hammer Curl helps you target all the three muscles more effectively than any other curl variation giving you additional strength and size. Besides dumbbells, you can also use the cable machine to perform the hammer curls.

How To Do Hammer Curls


Step 1: Stand straight with your legs at shoulder width.

Step 2: Hold the dumbbells in each hand. The palms should be facing your torso.

Step 3: Hold your upper arms stationary. Curl the weight forward and exhale while contracting bicep.

Step 4: After a brief pause and slowly lower the dumbbell to the starting position.

Step 5: Repeat


Hammer curls or for that matter any workout, when done without a proper posture can, at best be an absolute waste of your gym time or at worst, the cause of an injury. This is where the role of the trainers becomes important.

Gyms like Power World Gyms take extra care of all the beginners. In fact, they even have a special ‘Help Me’ badges which help their master trainers identify and pay attention to the beginners so that they get the form correct. Not just that, their yearly membership programs are total value for money!

In fact, if you are in Faridabad, Delhi, Noida, Gurgaon or Bangalore, why don’t you step into one of their centres and check it out yourself? Great equipment, amazing trainers, hygienic floor areas and more at very pocket-friendly rates! That’s it for now and we really hope you enjoy your leg day. Stay healthy and stay happy!


  1. word games are games that is not difficult. But it’s not easy either, It’s better when you play it with your friend. You’ll see an incredible level of word search.

  2. Power up your arm routine with Hammer Curls, expertly guided by Power World Gyms. Targeting key arm muscles, this exercise amplifies strength and size for sculpted biceps and forearms.


Please enter your comment!
Please enter your name here