Hammer Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do Hammer Curls
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Hammer Curls
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Hammer Curls - Rope Attachment
A beginner isolation strength exercise that works the biceps, using a cable machine.
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2
Incline Hammer Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Barbell Curls Lying Against An Incline
A beginner isolation strength exercise that works the biceps, using a barbell.
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4
Dumbbell Curls
Dumbbell curls are the quintessential arm exercise for building bicep strength and size. The unilateral nature of dumbbells helps identify and correct muscle imbalances between arms.
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5
Machine Preacher Curls
A beginner isolation strength exercise that works the biceps, using a machine.
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6
Reverse Plate Curls
A beginner isolation strength exercise that works the biceps.
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7
Alternate Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Concentration Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Cross Body Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Flexor Incline Dumbbell Curls
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do hammer curls work?
Hammer Curls primarily works the biceps.
What equipment do I need for hammer curls?
Hammer Curls uses dumbbells.
Hammer Curls: is it suitable for beginners?
Yes. Hammer Curls is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of hammer curls?
Cable Hammer Curls - Rope Attachment, Incline Hammer Curls, Barbell Curls Lying Against An Incline train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my hammer curls reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; hammer curls can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Hammer Curls with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.