Hammer Curl
Hammer Curl is a resistance exercise - elbow flexion exercise involving Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Brachialis, Brachioradialis
- Secondary muscles
- Biceps brachii, Forearm gripping muscles
- Exercise type
- Resistance exercise - elbow flexion
Exercise technique
- Neutral grip
Hold dumbbells at your sides with palms facing each other.
- Stance
Stand evenly with soft knees and an upright torso.
- Elbows
Place upper arms beside the ribs.
- Lift
With thumbs pointing upward, bend elbows to bring the dumbbells toward your shoulders.
- Top control
Pause without rotating the hands or moving shoulders forward.
- Lower
Slowly extend forearms downward with the same neutral grip.
- Bottom pause
Settle weights beside the hips and begin the next curl without swinging.
Key technique points
- Keep palms facing each other.
- Keep elbows at your sides.
- Do not bend wrists sideways in the neutral grip.
- Do not swing dumbbells backward.
- Do not add palm rotation at the top.
- Maintain arm tension on descent.
Common mistakes
Turning palms upward
Do not add supination at the top; preserve neutral grip through ascent and descent.
Elbows moving forward
Do not lift upper arms to reach the shoulders; stop within available elbow flexion.
Torso sway
Do not thrust hips forward to accelerate the weights and unload the forearms through momentum.
Sideways wrist bend
Do not tilt handles toward the thumbs; align wrists with forearms.
Swinging back at the bottom
Do not move weights behind the hips and throw them forward; start beneath the shoulders.
Hitting the shoulders
Do not stop by impact; decelerate muscularly at the top and return under control.
Frequently asked questions
Hammer Curl: why is “Turning palms upward” a mistake?
Do not add supination at the top; preserve neutral grip through ascent and descent.
Hammer Curl: why is “Elbows moving forward” a mistake?
Do not lift upper arms to reach the shoulders; stop within available elbow flexion.
Hammer Curl: why is “Torso sway” a mistake?
Do not thrust hips forward to accelerate the weights and unload the forearms through momentum.
Hammer Curl: why is “Sideways wrist bend” a mistake?
Do not tilt handles toward the thumbs; align wrists with forearms.
Hammer Curl: why is “Swinging back at the bottom” a mistake?
Do not move weights behind the hips and throw them forward; start beneath the shoulders.
Hammer Curl: why is “Hitting the shoulders” a mistake?
Do not stop by impact; decelerate muscularly at the top and return under control.
What should I focus on when doing Hammer Curl?
Keep palms facing each other. Keep elbows at your sides. Do not bend wrists sideways in the neutral grip. Do not swing dumbbells backward. Do not add palm rotation at the top. Maintain arm tension on descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.