Hammer Curl
A curl with the thumbs up: trains the brachialis and forearm alongside the biceps, and is easier on the wrists.
Drag to rotate
How to do the hammer curl
- 1Stand holding dumbbells at your sides with palms facing each other.
- 2Keep the elbows at your sides and curl the weights up, thumbs leading.
- 3Stop when the forearms are nearly vertical.
- 4Lower under control.
When to pick it: Pick it for thicker arms and forearms, or when regular curls bother your wrists.
Form cues
- Thumbs to shoulders
- Wrists straight
- Elbows fixed
Common mistakes
- Swinging
- Letting the wrists bend
- Rushing the lowering
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.