Hammer Curl
A neutral-grip dumbbell curl that trains the biceps along with the brachialis and brachioradialis for thicker arms and forearms.
Muscle activation
- Biceps50%
- Forearms50%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand tall holding dumbbells at your sides with palms facing each other.
2. Mid-rep
Stop at about shoulder height with the upper arms still.
3. End of the movement
Lower slowly to full extension.
4. Common mistake
Swinging the dumbbells up
Ways to do it
Biceps curl on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Stand tall holding dumbbells at your sides with palms facing each other.
- 2Keep elbows close to your sides.
- 3Brace your abs and set your shoulders back.
Execution
- 1Curl the dumbbells up keeping the palms facing in.
- 2Stop at about shoulder height with the upper arms still.
- 3Lower slowly to full extension.
- 4Alternate arms or curl both together without swinging.
Breathing
Exhale as you curl, inhale as you lower.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Biceps, Forearms
Key form cues
- Thumbs up
- Elbows pinned
- No swinging
- Full extension
Common mistakes
Swinging the dumbbells up
Reduce the load and keep the torso still.
Elbows drifting forward
Keep upper arms by your sides.
Rotating the wrists during the curl
Keep a neutral grip throughout.
Range of motion
From arms fully extended to the dumbbells at about shoulder height.
Variations
Easier
Seated hammer curl
Harder
Cross-body hammer curl with a pause
At home
Band hammer curl
Machine / cable
Cable rope hammer curl