How to Do Hammer Curls
Step-by-step instructions, muscles worked and workouts that use the hammer curls.
| Main muscles | Biceps |
| Also works | — |
| Equipment | Dumbbell |
| Level | Beginner |
| Type | Strength |
How to do it
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Arms Workout for Intermediate6 exercises · about 47 min · DumbbellGym Arms Workout for Intermediate6 exercises · about 47 min · GymDumbbell Upper Body Workout for Intermediate6 exercises · about 47 min · DumbbellGym Upper Body Workout for Intermediate6 exercises · about 47 min · GymPull Day WorkoutFrom our videos
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Gear for this exercise
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