Hammer Curls
How to do the Hammer Curls with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
,
Dumbbell
How to do the Hammer Curls
- 1
Stand 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
The palms of the hands should be facing your torso. This will be your starting position.
- 3
Now, 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
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Hammer Curls set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Hammer Curls: common questions
What muscles does the Hammer Curls work?
The Hammer Curls primarily works the Biceps.
Is the Hammer Curls suitable for beginners?
Yes. The Hammer Curls is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Hammer Curls?
To do the Hammer Curls you'll need a dumbbell.
Is the Hammer Curls a compound or isolation exercise?
The Hammer Curls is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Hammer Curls with correct form?
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. Follow the full step-by-step above for the complete movement.
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