Hammer Curl (Dumbbell)

How to do it

1. Stand with a dumbbell in each hand, arms hanging and palms facing each other.
2. Set your shoulder blades and keep your elbows tucked at your sides.
3. Curl both dumbbells up toward your shoulders without turning your wrists.
4. Pause briefly at the top, then lower under control.

Key cues

• Palms face each other throughout
• Elbows tucked, still or slightly forward
• Stand still
• Pause at the top

Common mistakes

• Letting your elbows drift forward so the shoulders take over
• Swinging with too much weight and using partial reps
• Rotating the grip during the curl

Muscles worked

Primary

Biceps

Secondary

Forearms

Equipment

Dumbbells.

Variations

• Hammer Curl (Cable)

  Cable · Biceps · Isolation

Programs that use it

• Push Pull Legs
• Upper/Lower

References

1. StrengthLog: Hammer Curl
2. BarBend: Hammer Curls