Hammer Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Hammer Curls Instruction

  • Feet positioned in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your chest up.
  • Have a dumbbell in each hand, resting at your sides, palms facing your body.
  • Maintain the neutral hand position, curl the dumbbells up to roughly above chest level.
    • Your forearms are strongly activated in this curl variation.
  • Thumbs are always pointed to you during the movement.
  • Squeeze your bicep at the top and lower the dumbbells down to the starting position.
  • The eccentric portion is just as important as the concentric with arm development.


  • Refrain from “swinging” the weight or leaning backwards.
  • Don't let your elbow come too far forward.
  • The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.
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