How to do a hammer curl

Upper bodyDumbbellsBeginner

A curl with palms facing each other — hits the biceps and forearms, and it's easy on the wrists.

How to do it

1Hold the dumbbells like hammers, palms facing in
2Curl up keeping that grip
3Lower under control

Common mistakes

×Swinging to get the weight up
×Elbows flaring out

Muscles worked

Biceps

Let Core Buddy do the deciding

See the hammer curl and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.

Try these next

Upper bodyBeginner

Dumbbell bicep curl

The classic curl — the simplest way to build your biceps. Control it, don't swing it.

How to do it →

Upper bodyBeginner

Zottman curl

Curl up palms-up, then rotate and lower palms-down — trains the biceps on the way up and the forearms on the w…

How to do it →

Upper bodyBeginner

Concentration curl

Seated with your elbow braced on your thigh, curl one arm — total focus on the bicep, no cheating.

How to do it →