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Arms

Hammer Curl

Beginner

A neutral-grip curl that builds the biceps and forearms together.

Target muscles

Biceps, Forearms

Calories burned

~6 kcal / set

Secondary muscles

—

Equipment

Dumbbell

Goal

Muscle Gain

Sets / Reps

3 × 10-12

Benefits

  • • Builds forearm size and grip strength alongside biceps
  • • Easier on the wrists than a standard curl

Step by step

  1. 1Stand holding a dumbbell in each hand, palms facing your torso.
  2. 2Keep your elbows close to your sides.
  3. 3Curl the dumbbells up while keeping your palms facing in.
  4. 4Lower back down with control.

Breathing guide

Exhale as you curl up, inhale as you lower.

Common mistakes

  • • Swinging the weights up with momentum
  • • Letting the elbows flare out

Safety tips

  • • Keep your wrists neutral throughout the movement.
  • • Alternate arms if that feels more controlled.

Variations

  • • Cross-body hammer curl
  • • Rope hammer curl

Related exercises

Barbell Curl

3 × 8-12

Concentration Curl

3 × 10-12 per side

Tricep Pushdown

3 × 12-15

Skull Crusher

3 × 8-12