How to do Hammer Curls
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 10,391,123
- Popularity Rank
- 4th
- Difficulty
- Beginner
- Biceps Strength
- 99 mSCORE 2nd
- Equipment Required
Workouts with Hammer Curls
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.
- Stand in an upright posture with your feet at shoulder-width apart.
- Position a pair of dumbbells next to your hips with your palms facing in.
- Brace your core by breathing into your stomach and flexing your abdominal muscles.
- Keep your elbow at your side as you flex one dumbbell up to shoulder height keeping your palm facing in.
- Once the dumbbell has reached shoulder height, lower back to the starting position.
- 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.
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Alternatives & Variations to Hammer Curls
1. Cross Body Hammer Curls
95.4 mSCORESWAPPED 8,101 TIMESCross 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.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 7,936 TIMESThis 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.
3. Cable Rope Hammer Curls
72.7 mSCORESWAPPED 7,471 TIMESCable 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.
4. Cable Bicep Curl
94.9 mSCORESWAPPED 6,996 TIMESSimilar 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.
5. EZ-Bar Curl
98.1 mSCORESWAPPED 5,318 TIMESSimilar 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.
6. Machine Bicep Curl
93.1 mSCORESWAPPED 5,240 TIMESSimilar 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.
7. Barbell Curl
98.5 mSCORESWAPPED 4,979 TIMESAs 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.
8. Seated Dumbbell Curl
98 mSCORESWAPPED 4,626 TIMESSimilar 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. Incline Hammer Curl
85.1 mSCORESWAPPED 3,746 TIMESSimilar 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. Incline Dumbbell Curl
95 mSCORESWAPPED 3,546 TIMESSimilar 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 using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.