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Hammer Curl
How to do the Hammer Curl with good form: step-by-step technique, the muscles it works (biceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms
How to do it
- Stand completely upright with a dumbbell in each hand, resting at your sides with a neutral grip (palms facing each other).
- Lock your elbows firmly into the sides of your torso and brace your core to prevent any leaning or swinging.
- Curl the dumbbells upward simultaneously by flexing your elbows, maintaining the neutral grip like you are holding two hammers.
- Focus on lifting the weight with your forearms and outer biceps until the dumbbells reach shoulder height.
- Pause for a distinct second at the top of the contraction.
- Lower the dumbbells slowly and deliberately back to the fully extended starting position without letting them drop.
Coaching cues
- Grip like a hammer
- Keep the upper arm completely still
- Control the weight on the way down
Common mistakes
- Supinating the wrists on the way up, turning it into a standard curl
- Swinging the torso to heave the weight up
- Letting the elbows travel forward in front of the ribs
Equipment and setup
Dumbbells
Standing tall holding a dumbbell in each hand.
Also known as: Dumbbell Hammer Curl, Neutral Grip Curl
Track your Hammer Curl in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
