Hammer Curl
BicepsDumbbellsBeginner
Biceps, brachialis and forearms in one simple curl that feels strong fast.
Muscle worked
Biceps, Brachialis
Equipment
Dumbbells
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Hold neutral grip
Dumbbells by your sides, palms facing each other.
02
Pin elbows
Keep elbows close to ribs and shoulders relaxed.
03
Curl without twisting
Lift dumbbells toward shoulders while palms stay facing in.
04
Lower fully
Control the weights down until elbows are straight.
Common mistakes
Avoid these
✕
Swinging hips
Momentum steals arm tension. Fix: Stand still or do them seated.
✕
Elbows drifting forward
Front delts help too much. Fix: Keep elbows slightly behind the torso.
✕
Dropping the weight
You miss half the rep. Fix: Lower for 2 seconds.
Progressions
Scale it up or down
Make it easier
- Seated hammer curl
- Alternating hammer curl
- Cable rope hammer curl
Make it harder
- Cross-body hammer curl
- Incline hammer curl
- Slow eccentric hammer curl
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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