Hammer Curl
- Primary muscle group
- Biceps
- Equipment
- Dumbbells
- Movement type
- Isolation
- Where
- Home or gym
How to do Hammer Curl
Setup
Stand with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your thighs (neutral grip). Let your arms hang straight down with shoulders relaxed.
How to do it
- Keep your elbows pinned to your sides throughout the entire movement
- Curl the weights up toward your shoulders while maintaining the neutral grip position
- Squeeze your biceps hard at the top for a brief pause
- Lower the weights with control, resisting gravity on the way down
- Keep your wrists straight and aligned with your forearms
Watch out for
- Swinging the body or using momentum to lift the weight instead of isolating the arms
- Letting the elbows drift forward or flare out to the sides during the curl
- Rotating the wrists during the movement, losing the hammer grip position
How FlexFit programs Hammer Curl
Hammer Curl is a biceps movement that needs dumbbells. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.