Hammer Curl
A hammer curl is a curl with your thumbs pointing up, which works the biceps along with the brachialis and the forearm muscle on the thumb side.
How it moves
Palms facing in, thumbs upBiceps and forearms working. A simplified figure, not a full form check.
- Main muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 2 to 3 sets of 8 to 15 reps
Written by WellPath FusionLast updated
- Hold the dumbbells. Stand with a dumbbell in each hand by your sides, palms facing in, as if holding two hammers.
- Keep your elbows still. Tuck your elbows to your sides.
- Curl up. Bend your elbows to lift the dumbbells towards your shoulders, keeping your palms facing each other.
- Pause. Hold briefly at the top.
- Lower. Lower slowly to straight arms.
What are the most common mistakes?
- Turning the wrists. Keep your thumbs pointing up throughout.
- Using momentum. Stand still and lift with your arms only.
- Rushing the lowering. Take two or three seconds on the way down.
How can you make it easier or harder?
Make it easier
Curl one arm at a time.
Make it harder
Curl across your body towards the opposite shoulder.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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