Strength · Recomp guide

Hammer Curls

The hammer curls is a beginner strength exercise for your biceps, using dumbbell.

Main muscles
Biceps
Equipment
Dumbbell
Level
Beginner
Hammer Curls, starting position
Start
Hammer Curls, end position
Finish

Setup

Stand tall with a dumbbell in each hand at your sides, palms facing your thighs.

How to do it

  1. Keep your elbows at your sides.
  2. Curl the dumbbells up with your palms still facing in.
  3. Squeeze at the top.
  4. Lower all the way down slowly.

Coaching cues

  • Thumbs up the whole time.
  • Elbows don't move.

Common mistakes

  • Swinging your body to lift the weight.
  • Stopping halfway down.

Alternatives to the hammer curls

Concentration Curls Dumbbell Incline Dumbbell Curl Dumbbell Band curl Resistance bands Cable curl Cable stack Dumbbell curl Dumbbells EZ-bar curl Ez bar