Hammer Curl

Hammer Curl is a isolation strength exercise primarily targeting the arms. Secondary muscles: none. Equipment: Dumbbell. Difficulty: Beginner.

Exercise Profile

1Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral (palms facing each other) grip.
2Let your arms hang at full extension with your elbows pinned to your sides.
3Brace your core and curl both dumbbells upward simultaneously, keeping the neutral grip throughout.
4Continue curling until the dumbbells reach shoulder height and you feel a peak contraction.
5Squeeze at the top for one second, then lower the dumbbells slowly back to full extension.

✓Keep your elbows stationary at your sides — do not let them swing forward.
✓The neutral grip targets the brachialis and brachioradialis in addition to the biceps.
✓Alternate arms or curl both simultaneously — both approaches are effective.
✓Use a controlled tempo; do not swing the dumbbells with body momentum.
✓This exercise builds arm thickness, not just peak — include it regularly.

beginner

3 sets of 10-12 reps

intermediate

3 sets of 8-10 reps

advanced

4 sets of 8-10 reps

What muscles does Hammer Curl work?

Hammer Curl primarily targets the arms.

What equipment do I need for Hammer Curl?

Hammer Curl requires dumbbell.

Is Hammer Curl good for beginners?

Hammer Curl is rated beginner difficulty. It is suitable for beginners.

Is Hammer Curl a compound or isolation exercise?

Hammer Curl is a isolation exercise, meaning it focuses on a single joint and muscle group.