Biceps
Hammer curl
- Kit
- Dumbbells
- Works
- biceps · brachialis
- Also
- forearms · front delts · grip
The hammer curl is a dumbbell curl done with a neutral grip, palms facing each other, thumbs up, as if holding two hammers. That grip shifts work onto the brachialis and the outer forearm alongside the biceps, so it tends to feel stronger and kinder on the wrists than a palms-up curl. It suits anyone building arm size and grip strength with a single pair of dumbbells.
Form
How to do hammer curl
- 1Stand tall with a dumbbell in each hand, arms hanging by your sides, palms facing in toward your thighs. Set your feet about hip width and brace your stomach lightly.
- 2Keep your elbows tucked close to your ribs and curl both dumbbells up toward your shoulders without turning your wrists. Breathe out as you lift.
- 3Stop when your thumbs are near your shoulders and your forearms have run out of travel, then squeeze for a beat.
- 4Lower under control until your arms are straight again, breathing in on the way down. Resist the weight rather than letting it drop.
- 5Keep your torso still for the whole effort and repeat at a steady rhythm until the timer ends. If your arms fade, slow the tempo instead of swinging.
Watch for
Common mistakes
Swinging the torso and using the hips to throw the weight up.
Fix: Stand as if your back were against a wall and pick lighter dumbbells so the arms do the lifting.
Elbows drifting forward so the shoulders take over at the top.
Fix: Pin your upper arms alongside your ribs and let only the forearms move.
Dropping the weight fast on the way down and losing half the work.
Fix: Take longer to lower than you took to lift, staying in control until the arms are fully straight.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.