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biceps

Hammer Curl

A dumbbell curl with your thumbs pointing up the whole way, like holding a hammer. Works the biceps and the muscles of the forearm.

beginnerdumbbells

Hammer Curl, start position
START
Hammer Curl, end position
END
BEFORE YOU START1
  1. Pick a pair of dumbbells you can curl without swinging.
HOW TO DO IT

Get into position

  1. Hold a dumbbell in each hand at your sides with your palms facing your legs.
  2. Stand tall with your feet hip-width apart and your knees slightly bent.
  3. Pin your elbows to your sides and keep them there for the whole set.

Check: You are standing tall, elbows at your sides, with the weight hanging at arm's length against your thighs.

Curl up

  1. Curl both dumbbells up to your shoulders, keeping your thumbs pointing up.
  2. Squeeze for a second at the top.

Check: The dumbbells are at your shoulders with the thumbs up, your elbows have not moved, and your trunk is upright.

Lower slowly

  1. Lower both dumbbells slowly until your arms are straight.

Check: Your arms are straight again with your elbows still at your sides.

That is one rep. Repeat for your set.

Breathe out as you curl up in about 1 second; squeeze; breathe in as you lower over 2 to 3 seconds.

MUSCLES WORKED
Hammer Curl: muscles worked, front view
Hammer Curl: muscles worked, back view

biceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Swinging the body or the elbows forward to lift the weight. Momentum and the shoulders do the work instead of the biceps. Fix: Keep your elbows pinned at your sides and your trunk still; use less weight.
  • Dropping the weight back down. Fix: Lower over 2 to 3 seconds; the lowering half builds the muscle too.
SAFETY1
  • Keep your wrists straight; do not let them bend back under the weight.
RELATED EXERCISES

variants: alternating dumbbell curl

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