Hammer curls (dumbbells)

Hammer curls (dumbbells)

What you should feel?? When performed correctly, you will feel your biceps and the muscles in the upper forearm working.


  • Hold your dumbbells in a hammer grip and start to lift them in front of you
  • Keep your shoulders slightly retracted, with your elbows in the same position by your side throughout
  • Lower back down to the starting position in a controlled manner
  • Keep your wrists in a neutral position the whole way through
  • and continue until you have finished the set

Main muscles targeted:

  • Biceps
  • Brachialis
  • Brachioradialis

Main benefits:

The hammer curl can be used to reduce pressure on the elbow joint and bicep tendon whilst strengthening that area. Whilst it is no more or less important than regular supinated bicep curls, it is a good variation that will be used in certain situations with certain injury status.