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Hammer Curls

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Exercise Data

Type: Strength Main Muscle Worked: Biceps Equipment: Dumbbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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9.0

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Excellent

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Hammer Curls
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Hammer Curls
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Hammer Curls Guide

Main Muscle: Biceps

  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.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

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Review: Hammer Curls

Exercise Rating
10/10

Apr 12, 2015 1:08 PM: I love this exercise. It hits the biceps very well while also hitting my shoulders.

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Review: Hammer Curls

Exercise Rating
10/10

Mar 25, 2015 10:01 PM: Great workout

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Review: Hammer Curls

Exercise Rating
9/10

Oct 2, 2014 4:58 PM: I love this exercise..

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Review: Hammer Curls

Exercise Rating
9/10

Sep 18, 2014 1:14 PM: good!

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Review: Hammer Curls

Exercise Rating
10/10

Aug 7, 2014 3:49 PM: I feel the burn!

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Review: Hammer Curls

Exercise Rating
10/10

May 20, 2014 9:36 AM: awesome!

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Tip: Hammer Curls

Exercise Rating
10/10

Mar 1, 2014 12:14 PM: I do the Phil Heath version and cross my body when I curl

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Review: Hammer Curls

Exercise Rating
9/10

Jan 23, 2014 12:32 PM: I always use this in my programme. I usually do a triple set with xkg, ykg, zkg, and do 8 reps on each starting on the lowest to the highest, then rest for 30seconds and begin again for 3 sets. I've been training for around 2/3 months and a lot of people in the gym have commented on my progress esp...+See More

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Review: Hammer Curls

Exercise Rating
10/10

Jun 18, 2013 6:36 PM: Excelent

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Review: Hammer Curls

Exercise Rating
10/10

Feb 16, 2013 1:22 AM: It kills both the forearms and biceps. Great exercise. Add it in your routine for biceps. Good compound exercise.

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