How to do Hammer Curls

Authored by Fitbod

About Hammer Curls

Sets Logged
8,002,749
Popularity Rank
5th
Difficulty
Beginner
Biceps Strength
99 mSCORE 2nd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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 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.

Reps & Weight: How much to lift

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
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight