Hammer Curls
The Hammer Curls isolates the Biceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Hammer Curls work?
The Hammer Curls primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Hammer Curls good for beginners?
Yes, the Hammer Curls is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Hammer Curls?
You need dumbbell to perform the Hammer Curls. Most commercial gyms will have this available.
Track Your Progress
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