How to do Hammer Curl

Hammer Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: brachialis, forearms. Equipment: dumbbell, cable, kettlebell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Stand tall with a dumbbell in each hand and your palms facing each other (hammer grip).
2. Fix your elbows at your sides and keep your wrists in a neutral position.
3. Raise the dumbbells toward your shoulders without changing your wrist position.
4. Pause briefly at the top and feel your forearms and biceps contract.
5. Lower the dumbbells back to the starting position under control.

Coaching tip

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• Same muscle, different equipment: Barbell Biceps Curl, EZ-Bar Curl, Machine Biceps Curl

More biceps exercises

• Barbell Biceps CurlBar ile Biceps Curl
• EZ-Bar CurlEZ Bar Curl
• Dumbbell Biceps CurlDambıl Biceps Curl
• Incline Dumbbell CurlEğimli Sehpada Dambıl Curl
• Preacher CurlPreacher (Vaiz) Curl
• Concentration CurlKonsantrasyon Curl