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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Hammer Curl
BicepsBeginner

Hammer Curl

A dumbbell curl with a neutral, palms-facing-in grip. Emphasises the brachialis and brachioradialis along with the biceps.

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Primary muscles

  • Brachialis
  • Brachioradialis

Secondary muscles

  • Biceps
  • Forearm Flexors
Sets
3–4
Reps
8–12
Rest
60–90s

How to perform

Hammer Curl movement

Main muscles working (thicker lines)

Starting position

Stand with a dumbbell in each hand at your sides, palms facing your thighs.

  1. 1

    Keep the elbows at your sides and the wrists neutral.

  2. 2

    Curl the dumbbells up without rotating the hands.

  3. 3

    Squeeze at the top.

  4. 4

    Lower slowly to full extension.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Thumbs up the whole time

  • Elbows pinned

  • No swing

Common mistakes

  • Swinging the body

  • Letting the wrists bend

  • Elbows moving forward

Safety notes

  • Keep the wrists straight to avoid strain.

Details

Body parts
Arms · Forearms · Upper Body
Equipment
Dumbbell
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Cable Rope Hammer CurlBeginner→
  • Cross-Body Hammer CurlBeginner→
  • Dumbbell Bicep CurlBeginner→
  • Dumbbell Hammer Preacher CurlBeginner→
  • Incline Hammer CurlBeginner→

Similar Exercises

  • Dumbbell Reverse CurlBeginner→
  • Reverse Barbell CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.