Hammer Curls | Illustrated Exercise Guide

Primary muscles: Biceps
Secondary muscles: Forearms
Equipment: Dumbbells
Exercise for the opposite muscles: Tricep extensions

Hammer Curls Instructions

1. Stand straight with your feet hip-width apart and hold the weights with your palms facing your thighs.
2. Bend your elbows and bring the weights up, until the dumbbells are at shoulder level.
3. Pause and then lower the dumbbells back to the starting position.
4. Repeat this move until the set is complete.

Proper Form And Breathing Pattern

When doing hammer curls, keep your elbows close to your body and don’t move your upper arms. Keep your back straight, your core engaged, and breathe out as you lift the dumbbells. Inhale as you slowly lower the dumbbells to the initial position.

From the Shop

Exercise Benefits

Hammer curls are a modified version of the bicep curls exercise that targets the same muscle group. Pairing these two exercises in an upper body strength training workout allows you to sculpt the front portion of your upper arms more effectively.

Hammer Curls Demonstration

Sets And Reps

Add 2 to 3 sets of hammer curls to your upper body routine. Do 8 to 12 repetitions and alternate this exercise with lying tricep extensions, to work all the muscles in the upper arm.

Calories Burned

To calculate the number of calories burned doing hammer curls, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Lying tricep extension
Wide row
Dumbbell push press
Tricep dips

Popular Workouts

Full Body Workout

No-Equipment Full Body Workout

Don’t let time get in the way of your goals! In only 15 minutes you can work your entire body, raise your heart rate and rev your metabolism …

Yoga Flow

Hip Opening Yoga Flow

Improve circulation, agility, and flexibility and ease back pain with this hip opening yoga sequence. Move your hip joint through its entire …

Core Workout

Ab Workout Routine For Women

Trim, tone and sculpt your entire core with this 30 minute Ab Workout Routine for women! 10 strengthening and tightening moves to target …