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How to do the Hammer Curl - Learn Proper Hammer Curl Form
- Step 1: Stand up straight with your torso upright. Hold a dumbbell in each hand at arms-length. Your elbows should be close to your torso.
- Step 2: The palms of your hands should be facing your torso. This is the starting position for the exercise.
- Step 3: Curl the weight forward while contracting your biceps. Your upper arm should remain stationary. Continue to lift the weight until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contraction for a moment as you squeeze your biceps.
- Step 4: Inhale and slowly start to bring the dumbbells back to the starting position.
- Step 5: Repeat for the desired number of reps.
Hammer Curl Variations and Hammer Curl Alternatives
- Variation 1: Perform the exercise while sitting down on a bench.
- Variation 2: Try alternating arms; lift the right one and then the left for one repetition.
Hammer Curl Tips
- Tip 1: Your elbow should remain stationary throughout the exercise; only your forearms should move.
- Tip 2: Keep your head up as you perform the exercise.
Hammer Curl Records and Hammer Curl Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 590 | 28 |
| Average weight for this exercise: | 33 pounds | 17 pounds |
| # of workout plans that include this exercise: | 149 | 149 |
| Popularity Rank (based on number of workouts): | 22 | 22 |
Your Hammer Curl Records and Hammer Curl Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Hammer Curl Chart - Average Hammer Curl Weight Lifted
Hammer Curl - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
21's | Biceps | Expert |
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Alternating Dumbbell Curl | Biceps | Beginner |
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Alternating Hammer Curl | Biceps | Beginner |
 |
Alternating Incline Dumbbell Curl | Biceps | Beginner |
 |
Barbell Curl | Biceps | Beginner |
Hammer Curl Workout Programs (Workout Plans that use the Hammer Curl)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Ryan Reynolds Workout Plan | Expert |
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Adrian Peterson Workout Plan | Expert |
 |
Superman Workout Plan | Expert |
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Firefighter Workout Plan | Intermediate |
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Brad Pitt Workout Plan | Intermediate |
Hammer Curl Muscles Worked
Hammer Curl Equipment
| Name |
|---|
| Dumbbells |
Hammer Curl Training Details
The hammer curl is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the forearms.
The only hammer curl equipment that you really need is the following: dumbbells. There are however many different hammer curl variations that you can try out that may require different types of hammer curl equipment or maye even require no equipment at all.
Learning proper hammer curl form is easy with the step by step hammer curl instructions, hammer curl tips, and the instructional hammer curl technique video on this page. The hammer curl is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the hammer curl video, learn how to do the hammer curl, and then be sure and browse through the hammer curl workouts on our workout plans page!
Hammer Curl Sports
Hammer Curl Force Type: Pull
Hammer Curl Mechanics Type: Isolation
Hammer Curl Other Names: Hammer Curls
A classic