How to do Hammer Curls

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Hammer Curls

Sets Logged
8,755,302
Popularity Rank
5th
Difficulty
Beginner
Biceps Strength
99 mSCORE 2nd
Equipment Required

Target muscles worked

Primary Muscles
Biceps
Secondary Muscles
Forearms

Instructions for Proper Form

Similar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.

  1. Stand in an upright posture with your feet at shoulder-width apart.
  2. Position a pair of dumbbells next to your hips with your palms facing in.
  3. Brace your core by breathing into your stomach and flexing your abdominal muscles.
  4. Keep your elbow at your side as you flex one dumbbell up to shoulder height keeping your palm facing in.
  5. Once the dumbbell has reached shoulder height, lower back to the starting position.
  6. Alternate the movement between each arm.

Common Form Mistakes

  • Swinging the Dumbbells

    Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.

  • Limit Range of Motion

    There should always be tension on your biceps. It’s very common to lose tension in your biceps at the top or bottom of the exercise. Try to limit your range of motion so that your biceps are always engaged.

Weight & 1 Rep Max Calculator

Average Hammer Curls standards by male, female, weight, age and height

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Reps & Weight

How is this calculated?

Alternative Exercises to Hammer Curls

Filter By

  1. 1. Dumbbell Bicep Curl

    Photo of Dumbbell Bicep Curl being performed
    99.6 mSCORESWAPPED 6,926 TIMES

    This exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.

  2. 2. Cross Body Hammer Curls

    Photo of Cross Body Hammer Curls being performed
    95.4 mSCORESWAPPED 5,815 TIMES

    Cross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.

  3. 3. Cable Bicep Curl

    Photo of Cable Bicep Curl being performed
    94.9 mSCORESWAPPED 5,420 TIMES

    Similar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.

  4. 4. Cable Rope Hammer Curls

    Photo of Cable Rope Hammer Curls being performed
    72.7 mSCORESWAPPED 5,248 TIMES

    Cable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.

  5. 5. Machine Bicep Curl

    Photo of Machine Bicep Curl being performed
    93.1 mSCORESWAPPED 4,583 TIMES

    Similar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.

    • Beginner
    • Biceps
    • Bicep Curl Machine

  6. 6. Barbell Curl

    Photo of Barbell Curl being performed
    98.5 mSCORESWAPPED 3,980 TIMES

    As with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.

  7. 7. EZ-Bar Curl

    Photo of EZ-Bar Curl being performed
    98.1 mSCORESWAPPED 3,795 TIMES

    Similar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.

  8. 8. Seated Dumbbell Curl

    Photo of Seated Dumbbell Curl being performed
    98 mSCORESWAPPED 3,558 TIMES

    Similar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.

  9. 9. Incline Hammer Curl

    Photo of Incline Hammer Curl being performed
    85.1 mSCORESWAPPED 2,876 TIMES

    Similar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By supporting your torso with the incline bench, you also prevent yourself from swaying in order to assist in moving the weights. Like other hammer curl variation, the position of your wrists helps to emphasize the long head of the biceps.

  10. 10. Concentration Curl

    Photo of Concentration Curl being performed
    91.3 mSCORESWAPPED 2,519 TIMES

    Concentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.