Hammer Curls
How to do the 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.
How to program the Hammer Curls
Sets and reps
As an isolation movement, the Hammer Curls is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Hammer Curls is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Hammer Curls work?
The Hammer Curls primarily targets the Biceps.
What equipment do I need for the Hammer Curls?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Hammer Curls should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
