Hammer Curl
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Technique
Hold dumbbells with a neutral grip (palms facing each other). Curl the weights up toward your shoulders while maintaining the neutral grip throughout. This targets the brachialis and brachioradialis in addition to the biceps. Lower slowly.
Steps
- Stand tall with a dumbbell in each hand and your palms facing inward
- Keep your upper arms close to your sides
- Curl the dumbbells toward your shoulders without rotating your wrists
- Pause briefly near the top without letting your elbows drift forward
- Lower the dumbbells slowly to the starting position
Common mistakes
- Swinging the torso to lift the dumbbells
- Rotating the palms upward during the curl
- Allowing the elbows to drift forward
- Dropping the weights quickly on the way down
Variations
- Alternating dumbbell hammer curl
- Seated dumbbell hammer curl
- Cross-body hammer curl
- Rope cable hammer curl
Related exercises
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Try ForceIndex freeFAQ
What muscles does Hammer Curl work?
Muscles: Brachialis, Biceps, Forearm Extensors.
What equipment do I need for Hammer Curl?
Equipment: Dumbbell ×2.
Where can I do Hammer Curl?
Location: Home, Gym.
Calculators & tools
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