Hammer curl

Step by step instructions, muscle activation and variants for the Hammer curl.

EasyBiceps

About this exercise

The dumbbell hammer curl is a bicep exercise that targets the brachialis (a muscle underneath the biceps) and the brachioradialis (a forearm muscle), while also engaging the biceps. This movement helps build arm strength, size, and definition.

How to Perform

Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand.

Use a neutral grip (palms facing inward) and let your arms hang naturally at your sides.

Keep your elbows close to your torso as you curl the dumbbells upward.

Lift the dumbbells until your forearms are vertical or just before they reach your shoulders.

Squeeze your biceps at the top of the movement.

Slowly lower the dumbbells back to the starting position in a controlled manner.

Muscle Activation

Primary

Biceps

Common Mistakes

Common mistakes content is coming soon.

About the Hammer curl

The Hammer curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.