Hammer Curls


Standing dumbbell hammer curls showing the arms at the sides with palms facing inward and the dumbbells curled upward toward the shoulders

Hammer curls are a dumbbell resistance exercise that strengthens the muscles responsible for bending the elbows. Unlike traditional biceps curls, hammer curls use a neutral grip with the palms facing inward throughout the movement. This grip emphasizes the brachialis and brachioradialis while also engaging the biceps brachii.

TARGET MUSCLES:

  • Brachialis: Upper arm muscle located beneath the biceps brachii that contributes strongly to elbow flexion.
  • Brachioradialis: Forearm muscle that assists elbow flexion, particularly when the hands are in a neutral position.
  • Biceps brachii: Front upper arm muscle that assists with bending the elbows.

START POSITION:

  • Stand upright with the feet approximately shoulder-width apart and the knees slightly relaxed.
  • Hold a dumbbell in each hand with the arms extended downward at the sides of the body.
  • Position the palms facing inward toward the thighs, maintaining a neutral grip.
  • Keep the elbows close to the torso and the wrists aligned with the forearms.
  • Maintain a neutral spine with the shoulders relaxed and abdominal muscles engaged.

PROCEDURE:

  • Exhale as you slowly bend both elbows, curling the dumbbells upward toward the shoulders.
  • Maintain the neutral grip with the palms facing inward throughout the movement.
  • Keep the upper arms relatively stationary and the elbows close to the sides of the torso.
  • Raise the dumbbells through a comfortable range of motion without swinging the torso or using momentum.
  • Inhale as you slowly lower the dumbbells back to the starting position under control.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid swinging the torso, leaning backward or allowing the shoulders to lift the dumbbells.
  • Precaution: Keep the wrists aligned with the forearms and avoid excessive bending at the wrists.
  • Precaution: Select a weight that allows controlled movement without straining the elbows or shoulders.
  • Beginner variation: Perform alternating hammer curls, raising one dumbbell at a time while keeping the opposite arm stationary.
  • Advanced variation: Gradually increase resistance or use a slower lowering phase while maintaining proper technique.