Hammer Curls

Hammer Curls is a beginner-level isolation in the strength category that primarily works the biceps. It is performed with dumbbells.

How to do it

1. 1Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
2. 2The palms of the hands should be facing your torso. This will be your starting position.
3. 3Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
4. 4After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
5. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.