Hammer Curl
A bilateral dumbbell curl performed with the palms facing each other.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow flexion
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall or sit upright with a dumbbell in each hand.
- Face your palms toward each other and keep the elbows close to the torso.
Do the rep
- Curl both dumbbells upward without turning the wrists.
- Lower the weights until the arms are straight.
What counts as a rep
A rep counts when both dumbbells reach the top with palms inward and the elbows return to straight.
One rep starts with both elbows extended, completes the curl with palms facing inward, and ends with both elbows extended again.
Breathing
Exhale as you curl; inhale as the dumbbells lower.
Cues
- Keep palms facing in.
- Keep elbows still.
- Lower with control.
Common mistakes
Wrists rotate
What you seeThe palms turn upward during the curl.
FixKeep the thumbs pointing forward throughout the rep.
A neutral grip distinguishes the hammer curl from a supinated curl.
Torso swings
What you seeThe hips or shoulders move to lift the weights.
FixReduce the load and keep the trunk still.
A still torso keeps the load at the elbows.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you must swing the torso or rotate the wrists to lift the dumbbells.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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