Hammer Curls
Equipment Needed
About This Exercise
A bicep curl variation performed with a neutral grip (palms facing each other). This grip targets the brachioradialis and brachialis in addition to the biceps, helping build overall arm thickness.
How to Perform
- 1
Setup
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing your body (neutral grip).
- 2
Curl Up
Keeping your upper arms stationary and elbows close to your sides, curl the dumbbells upward by bending at the elbows. Maintain the neutral grip throughout.
- 3
Top Position
Squeeze your biceps at the top of the movement when the dumbbells are near shoulder height.
- 4
Lower
Slowly lower the dumbbells back to the starting position with control. Avoid swinging or using momentum.
Form Tips
- •Keep your elbows pinned to your sides throughout the movement
- •Maintain the neutral (palms facing each other) grip at all times
- •Control the weight on the way down — no dropping
- •Stand tall with core engaged, avoid swaying
Common Mistakes to Avoid
- •Swinging the body to generate momentum
- •Letting the elbows drift forward
- •Rotating the wrists during the curl
- •Using too heavy a weight and sacrificing form
Primary Muscles
Secondary Muscles
Related Exercises
View all exercisesBicep Curls
Biceps
A fundamental arm exercise that isolates the biceps. Performed by curling weight from a fully extended arm position to shoulder height, this is one of the most effective exercises for building bicep size and strength.
Dumbbell Bicep Curl
Biceps
An isolation exercise that targets the biceps.
Bear Hold
Core, Shoulders
A core stability exercise that strengthens the deep abdominals, shoulders, and quads by holding a hovering tabletop position.
Bird Dog
Core, Glutes
A core stability exercise that strengthens the abs, lower back, and glutes by extending opposite arm and leg from a tabletop position.
Dead Bug
Core
A core stability exercise that strengthens the deep abdominals by extending opposite arm and leg from a supine position while keeping the lower back pressed into the floor.
Dumbbell Single Arm Row
Latissimus Dorsi, Upper Back
A compound exercise that targets the back muscles.
Try Strong Curves Free for 7 Days
Get full access to home and gym workouts, recipes, progress tracking & our supportive community.
Start Your Free TrialCancel anytime.