Hammer Curls
A dumbbell curl using a neutral, palms in grip on both arms at once, which works the biceps along with the forearms. It is a straightforward variation for beginners building arm strength.
How to do the hammer curls
- Stand tall holding a dumbbell in each hand at your sides, palms facing your torso.
- Keep your elbows close to your body; this is your starting position.
- Curl both dumbbells up together as you exhale, keeping your palms facing inward the whole way.
- Continue until your biceps are fully contracted, holding briefly at the top.
- Squeeze the biceps for a moment before lowering the dumbbells back down.
- Lower slowly as you inhale, then repeat for the rest of your set.
Original library instructions (5 steps)
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Swinging the torso to help lift the dumbbells; keep the body still throughout the set.
- Letting the elbows drift away from the torso; keep them fixed at your sides.
- Rushing the lowering phase; control the dumbbells down at the same pace as the lift.
- Turning the wrist during the curl; keep the palm facing your body the whole rep.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep the elbow stationary and let only the forearm move for a cleaner contraction.
- Choose a weight that allows both arms to move at the same pace without one side lagging.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are hammer curls good for beginners?
Yes, the neutral grip is often easier on the wrists than a standard curl, making them a comfortable starting point.
What muscles do hammer curls work?
They mainly target the biceps, with the neutral grip giving the forearms a bit more involvement than a regular curl.
