Hammer Curl 

The hammer curl is a weight training exercise that targets the muscles of the upper arm, specifically the biceps and the forearms. It is performed using a pair of dumbbells and involves curling the weights in a

hammer-like motion, hence the name of the exercise.

Hammer Curl
Hammer Curl


To perform the hammer curl:

  1. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides, palms facing your thighs.
  2. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
  3. As you lift the weights, rotate your wrists so that your palms face your shoulders.
  4. Hold for a moment at the top of the movement, then slowly lower the weights back to the starting position.


It is important to keep your shoulders relaxed and your core engaged throughout the exercise to maintain good form and prevent injury. You can perform hammer curls standing or seated, and you can vary the intensity of the exercise by using heavier or lighter weights.

Alternative Exercises For Hammer Curl

Cross Body Hammer Curl

Alternate Hammer Curl

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