Hammer Curl
Technique guide
Set-up
- Stand holding a dumbbell in each hand at your sides, palms facing in.
How to do it
- Curl the dumbbells up towards your shoulders, keeping your palms facing each other.
- Squeeze at the top.
- Lower slowly to straight arms.
Coaching cues
- Elbows stay pinned at your sides.
- Keep your wrists straight, in line with your forearms.
Common mistakes
- Swinging the weights up with your body.
- Letting the elbows drift forward.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Barbell Bicep CurlBarbell
- Bicep Curl MachineMachine
- Cable Bicep CurlCable
- Resistance Band CurlBand
- EZ-Bar CurlBarbell
- EZ-Bar Preacher CurlBarbell
- Reverse Barbell CurlBarbell
- Rope Hammer CurlCable
- Resistance Band Hammer CurlBand
- Dumbbell Bicep CurlDumbbell
- Incline Dumbbell CurlDumbbell
- Dumbbell Concentration CurlDumbbell
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