Exercise guide

How to do hammer curl

Brachialis · brachioradialis · biceps

Hammer curl starting position — correct set-up before the first rep
Start
Hammer curl finished position — the end of one repetition
End of rep

Step by step

  1. Stand with a dumbbell in each hand, palms facing your thighs, arms long.
  2. Keep that neutral grip fixed for the whole rep — no rotation.
  3. Curl up toward the shoulder with the elbows stationary at your sides.
  4. Lower for 2 seconds to full extension. Alternate arms or go both together.

The cue that matters

CueThis is the movement that adds arm thickness and width, not just the biceps peak.
AvoidLetting the shoulders swing forward to start each rep.

Where this sits in the split

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