VideoHammer Curl
Learn how to do hammer curl with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do hammer curl
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do hammer curl?
Stand up straight with a dumbbell in each hand, palms facing your torso. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
What muscles does hammer curl work?
Hammer Curl primarily trains the biceps. The exact demand depends on your setup, range, and chosen load.
What is the best technique for hammer curl?
Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom.
What can I do instead of hammer curl?
Related options include Alternate Incline Dumbbell Curl, Alternating Dumbbell Curl, Dumbbell Bicep Curl. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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