Hammer Curl
The hammer curl is a dumbbell arm exercise where you curl with your palms facing each other, like holding a hammer. It builds the biceps and gives your forearms plenty of work too. It suits beginners and experienced lifters who want stronger, more developed arms and a better grip.
Muscles worked
The Hammer Curl mainly works your biceps, with your forearms helping.
Setting up
- Pick a pair of light dumbbells to start with, such as 5-8 kg each. You should be able to control every rep without swinging.
- Stand tall with your feet about hip-width apart, knees soft rather than locked, and your trainers flat on the floor.
- Let the dumbbells hang at your sides with your palms facing your thighs and your thumbs pointing forwards.
- Pull your ribs down, look straight ahead and keep your upper arms close to your sides.
How to do the Hammer Curl
- Start with your arms straight but relaxed, the dumbbells beside your thighs and your palms facing each other.
- Breathe in, then bend your elbows to start lifting the dumbbells. Keep your wrists straight and your palms facing each other.
- Keep your elbows pinned beside your ribs as the dumbbells rise. Only your forearms should move.
- Curl until your forearms are close to vertical and the dumbbells are near the front of your upper arms. Squeeze your biceps for a moment.
- Breathe out as you lower the dumbbells slowly, taking about 2-3 seconds, until your arms are fully straight again.
- Pause briefly at the bottom without letting the dumbbells swing, then start the next rep. You can lift both arms together or alternate them.
Form tips
- Imagine your elbows are glued to your sides. If they drift forwards, the weight is probably too heavy.
- Keep your wrists in line with your forearms, not bent backwards or curled in. Grip firmly, but don't squeeze so hard that your forearms tire before your biceps.
- Lower the dumbbells slowly. The way down builds just as much as the way up.
- Stand tall and stay still. If you need to rock backwards to lift the weight, drop down a pair of dumbbells.
- Try alternating arms if you find it hard to stay controlled. Using one arm at a time lets you focus on each side.
Common mistakes
Swinging the weights up
Lower the weight and slow down. Stand tall, keep your upper body still and lift the dumbbells smoothly, with no momentum from your hips or back.
Elbows drifting forwards
Keep your elbows pinned beside your ribs throughout. If they move forwards, the weight is too heavy or you are rushing the rep.
Twisting the wrists during the curl
Keep your palms facing each other from start to finish. Think of holding a hammer or a mug by the handle, and don't turn your hands upwards.
Dropping the weights quickly
Take 2-3 seconds to lower each rep and fully straighten your arms at the bottom. This keeps the work on your biceps and forearms instead of letting gravity do it.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a challenging weight, resting 2 minutes between sets. Keep every rep strict and controlled. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds. Choose a weight that makes the last 2 reps hard but still tidy. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds. Include it in a full-body plan alongside other exercises, 2-3 times a week. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Hammer Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Hammer Curl FAQs
What is the difference between a hammer curl and a normal biceps curl?
In a hammer curl your palms face each other throughout. In a standard curl your palms face upwards. The neutral grip of the hammer curl puts more work through your forearms, and many people find it easier on the wrists.
How heavy should I go on hammer curls?
Pick a weight you can lift for 8-12 controlled reps with your elbows still and no swinging. Many beginners start with 5-8 kg per hand. When you can complete all your sets and reps with good form, add a small amount of weight next time.
Should I do hammer curls together or one arm at a time?
Both work well. Lifting both arms together is quicker, while alternating arms lets you rest one side as you lift the other and focus on form. If you notice one arm is weaker, finish all your reps on that side first or use the same reps on both.
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