How to Do Hammer Curls: Proper Form and Technique
Master the hammer curl to build thicker arms and stronger forearms. Follow our guide for proper dumbbell technique and common mistakes to avoid.
How to Perform
- Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your torso.
- Keep your elbows tucked close to your sides and maintain a neutral grip throughout the entire movement.
- Exhale and curl the weights upward by contracting your biceps until the dumbbells reach shoulder level.
- Pause for a moment at the peak of the contraction to maximize muscle tension.
- Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.
- Ensure your torso remains stationary and avoid using momentum to lift the weights.
Common Mistakes
- Using shoulder momentum or swinging the torso to assist the lift.
- Allowing the elbows to drift forward or away from the ribs.
- Rotating the wrists into a palms-up position rather than keeping them neutral.
- Failing to fully extend the arms at the bottom of the repetition.
Muscles Worked
Primary movers
- Brachialis
Stabilizers
- Biceps Brachii
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Brachialis · Arms