Hammer Curl tutorial
The hammer curl is done with a neutral, palms-facing grip and, besides the biceps, strongly works the brachialis and forearms. This grip is easier on the wrists, making it suitable for beginners and people with sensitive wrists.
How to perform
- Stand tall holding the dumbbells at your sides with palms facing your body.
- Fix your elbows at your sides and keep your shoulders back.
- Without rotating your wrist, curl the dumbbell up until your forearm is nearly vertical.
- Pause briefly at the top and squeeze your arm muscles.
- Lower the dumbbell slowly to your side and repeat with the other arm or both together.
Breathing: Exhale as you curl up and inhale as you lower.
Key tips
- Keep your thumbs pointing up throughout, like holding a hammer.
- Keep your wrists straight and firm.
- Lower more slowly than you lift.
Common mistakes
- Swinging the body and using momentum.
- Letting the elbows move away from the sides.
- Rotating the wrists and losing the neutral grip.
Safety: People with elbow or forearm pain should lighten the load and, if pain persists, switch to a band version.
BicepsPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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