Hammer Curl — how to, muscles worked, alternatives

How to do the Hammer Curl

Stand tall holding a dumbbell in each hand, palms facing each other.
Let your arms hang naturally at your sides, elbows close to your body.
Pull the weights up toward your shoulders, palms still facing each other.
Lower the weights slowly back to the starting position.

Full technique — 7 steps

Stand tall with a dumbbell in each hand and palms facing each other.
Let the weights hang at your sides with elbows close to your torso.
Tighten your stomach and keep your shoulders from drifting forward as you start.
Curl one or both dumbbells upward without turning the palms up.
Raise the weights until your forearms are nearly vertical and biceps fully shortened.
Lower the dumbbells back down to full elbow extension without letting your elbows drift.
Begin the next rep with your elbows fully straight, without swinging your torso.

Common mistakes

Turning the palms up
Swinging the torso to start
Letting elbows drift forward
Cutting off the bottom range

Form cues

Keep a neutral grip
Start from full elbow extension
Elbows stay by sides
Curl without shoulder swing

Compared with similar variants

	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl	Incline Dumbbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Elbow	low	low	moderate	low
Wrist	low	low	low	—
Equipment	Dumbbells	Dumbbells	Barbell	Dumbbells, Adjustable bench

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Alternating Machine Biceps Curl Beginner
This exercise Hammer Curl Beginner
Harder Seated Zottman Curl Beginner
Harder Single Arm Dumbbell Zottman Preacher Curl Intermediate

Too hard for now? Start with the Alternating Machine Biceps Curl.

In ready-made workouts

Upper-body dumbbell workout40 min · Home, dumbbells
25-minute upper-body workout25 min · Gym

Quick answers

What muscles does the Hammer Curl work?

Primary: Biceps 8/10. Also works: Forearms 7/10.

Which joints does the Hammer Curl load?

Elbow: low, Wrist: low.

When should I do the Hammer Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Hammer Curl?

Strength: 4–5 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Hammer Curl?

Barbell: Barbell Curl, Barbell Reverse Concentration Curl. Resistance bands: Resistance Band Spider Curl, Resistance Band Zottman Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl.