Hammer Curl
How to do it
Starting position
- Stand with your feet shoulder-width apart
- Hold a dumbbell in each hand
- Pull your shoulders back and keep your chest up
- Look forward
Movement
- Keep your elbows fixed and curl the dumbbells up
- Pause briefly when the dumbbells reach shoulder height
- Slowly return to the starting position while feeling the resistance
Breathing
Exhale as you lift and inhale as you lower
Trainer tips
- Use a neutral grip with your palms facing each other
- Keep your elbows tight to your body and lift
- Curl the dumbbells upright with a neutral grip
Cautions
- Bending your wrists can cause ligament injury. Keep your wrists straight
- Moving your elbows excessively strains the joints. Keep your elbow position fixed
- Lifting up with torso momentum
- Dropping too quickly and abruptly
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Biceps Forearms |
|---|---|
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
37 similar exercises
Representative exercise: Cross-Body Hammer Curl
- Cross-Body Hammer Curl
- Dumbbell Seated Hammer Curl
- Dumbbell Seated Inner Biceps Curl
- Dumbbell Standing Inner Biceps Curl
- Dumbbell Seated Upper Half Biceps Curl
- Cable Rope Hammer Curl
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- Dumbbell Hammer Curl (version 2)
- Dumbbell Alternate Seated Hammer Curl
- Dumbbell One Arm Standing Hammer Curl
- Dumbbell Cross Body Hammer Curl (Version 2)
- Dumbbell Standing Inner Biceps Curl (version 2)
- Cable Rope Hammer Curl (Demo 2)
- Dumbbell Alternate Hammer Strict Curl (Demo 2)
- Cable Standing One Arm Hammer Curl with Rope Attachment
- Dumbbell 21s
- Dumbbell Lying Supine Curl
- Dumbbell Strict Hammer Curl
- Dumbbell Waiter Biceps Curl
- Dumbbell Preacher Hammer Curl
- Dumbbell Standing Hammer Curl
- Kettlebell Standing Crush Curl
- Dumbbell Split Stance Biceps Curl
- Cable Cross Body Hammer Curl
- Band Standing Hammer Curl
- Resistance Band Hammer Curl
- EZ Barbell 21s
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- Dumbbell Incline Hammer Curl
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- Band Incline Hammer Curl
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Exercise GuideAre you swinging your body as you lift?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell 21sHarderDumbbell Drag CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.