Hammer Curl

With a thumbs-up grip, this trains the forearms and biceps together.

Beginner · Recommended Sets: 3 sets x 10-12 reps · Biceps, Forearms

Hammer Curl — Points to Check Today

  • Don't let your wrists bend — Wrists bent back strain the forearms and leak power. (Bending the wrists back and twisting up with the forearms)
  • Keep elbows fixed at your sides — If they drift forward, the shoulders take over. (Pulling the elbows forward and lifting with the shoulders)
  • Slow, no momentum — Swinging up reduces the tension on the forearms and biceps. (Swinging the dumbbells up with torso momentum)

Hammer Curl — How to Do It / If You're New

  1. Hold the dumbbells as if gripping a hammer, with thumbs pointing up (neutral grip), stand with feet shoulder-width, and tuck your elbows against your sides.
  2. Keeping your elbows fixed, exhale and lift the dumbbells toward your shoulders. Maintain the neutral grip throughout.
  3. Pause briefly at the top to squeeze the arm muscles.
  4. Inhale and lower slowly (2-3 seconds) until your arms are almost fully extended.