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Exercise Library / Hammer Curl

Hammer Curl

The hammer curl keeps your palms facing each other, which works the front of your arm and the forearm.

Strength Training

What this exercise does

The hammer curl keeps your palms facing each other, which works the front of your arm and the forearm. The neutral grip is often easier on the wrists and elbows.

At a glance

Body part
Arms
Muscles worked
Biceps, Forearms
Experience
Intermediate
Equipment
Dumbbells

How to do it

  1. Stand tall with a dumbbell in each hand, arms at your sides and palms facing in.
  2. Keep your elbows close to your ribs.
  3. Curl the weights up toward your shoulders without turning your wrists.
  4. Pause at the top.
  5. Lower slowly. Do 10 to 12 reps.

Common mistakes

  • Swinging the body to lift.
  • Moving the elbows forward.
  • Lowering too fast.

Make it easier or harder

Make it easier

Use lighter weights or curl one arm at a time.

Make it harder

Slow the lowering to three seconds.

Keep it safe

Keep your wrists in line with your forearms. Lighter is better if your elbows are sore.

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