How To Do Hammer Curls

Hammer Curls Exercise

Hammer curls will usually allow lifters to use more weight compared to the standard supinated curls and plays a big role in building the overall thickness and peak of the biceps.

This is an isolation exercise, primarily targeting the biceps however it will also hit the forearms to some degree as well.

Hammer Curls How To

  • Grasp a dumbbell in each arm, positioning the dumbbells slightly in front of the body in a neutral hammer grip.
  • Curl the dumbbells up (can be performed one arm at a time or simultaneously) towards the shoulders, squeeze, exhale your breath.
  • Slowly lower the dumbbells back in starting position while inhaling.

Form and Technique

Avoid letting the elbows move away from the side of the body, instead keeping them locked into position.

Also make sure to lower the dumbbells slowly to maintain constant tension on the bicep muscle.

Variations: Cross Body Curls, Cable Hammer Curls, Incline Hammer Curls

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Hammer Curls