Hammer Curls
Hammer Curls is a resistance exercise - neutral-grip curl exercise involving Brachialis, Brachioradialis, Biceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Brachialis, Brachioradialis, Biceps brachii
- Secondary muscles
- Forearm gripping muscles
- Exercise type
- Resistance exercise - neutral-grip curl
Exercise technique
- Stance
Stand tall holding the dumbbells and plant your feet.
- Palms
Turn your hands toward each other in a neutral grip.
- Upper arms
Keep your elbows beside your ribs.
- Curl
Raise your forearms by bending your elbows.
- Top
As the dumbbells approach your shoulders, do not move your upper arms forward.
- Lower
Slowly extend your elbows.
- Bottom control
Restart without striking your legs with the weights.
Key technique points
- Keep your thumbs pointing upward.
- Do not bend your wrists during the curl.
- Do not swing the dumbbells with your hips.
- Do not let your elbows drift forward.
- Lower both weights at the same speed.
- Do not snap your elbows into lockout at the bottom.
Common mistakes
Turning the palms
The neutral grip becomes a supinated curl.
Bending the wrists
The forearm muscles change direction unnecessarily.
Raising the elbows
Shoulder flexion shares the load.
Hip momentum
Arm control decreases.
Rapid extension
The dumbbells pull the elbows downward.
Colliding dumbbells
The path narrows in front of the torso.
Frequently asked questions
Hammer Curls: why is “Turning the palms” a mistake?
The neutral grip becomes a supinated curl.
Hammer Curls: why is “Bending the wrists” a mistake?
The forearm muscles change direction unnecessarily.
Hammer Curls: why is “Raising the elbows” a mistake?
Shoulder flexion shares the load.
Hammer Curls: why is “Hip momentum” a mistake?
Arm control decreases.
Hammer Curls: why is “Rapid extension” a mistake?
The dumbbells pull the elbows downward.
Hammer Curls: why is “Colliding dumbbells” a mistake?
The path narrows in front of the torso.
What should I focus on when doing Hammer Curls?
Keep your thumbs pointing upward. Do not bend your wrists during the curl. Do not swing the dumbbells with your hips. Do not let your elbows drift forward. Lower both weights at the same speed. Do not snap your elbows into lockout at the bottom.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.