Hammer Curl.

How to do it.

1. Step 01

   Stand holding dumbbells with a neutral grip (palms facing each other).

2. Step 02

   Keep your elbows tucked close to your sides.

3. Step 03

   Curl the dumbbells upwards towards your shoulders.

4. Step 04

   Squeeze your biceps at the top of the movement.

5. Step 05

   Slowly lower the dumbbells back to the starting position.

6. Step 06

   Maintain control throughout the entire range of motion.

Pro cues.

• Avoid swinging the weights; use strict form.

• Focus on contracting the brachialis and biceps.

• Keep wrists straight to prevent strain.

Questions, answered.

What is the Hammer Curl?

Isolation exercise for the biceps and brachialis, promoting arm thickness and forearm strength.

What muscles does the Hammer Curl work?

The Hammer Curl primarily works your biceps and brachialis. It also recruits your forearms as secondary movers.

What equipment do I need for the Hammer Curl?

You need dumbbells to perform the Hammer Curl.

How many sets and reps should I do for the Hammer Curl?

A typical prescription for the Hammer Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Hammer Curl good for beginners?

Yes. The Hammer Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.