Dumbbell Moves: Hammer Curls

Use the hammer curls exercise to sculpt your arms in my Dumbbell Arms Workout!


  • Biceps
  • Forearms
  • Shoulders
  • Traps

Hammer curls are a great arm exercise for developing the biceps and forearms. They get their name from the same position of the wrists that you would have if you were swinging a hammer. The neutral wrist position prevents the wrists from weakening before the biceps.

The arms are my favorite body part to work, and I think that it’s always good to have a lot of different exercises to hit the muscles differently, and to keep things interesting.

Hammer Curls

  1. Stand with your feet under your hips. You can have a parallel stance, or a split stance. If you do split stance, try to even out which leg is forward during your other sets. If you open your stance up too wide, your legs will get in the way of this exercise.
  2. With the weights hanging at your sides, pull the shoulders down and back.
  3. Maintain a neutral alignment in the spine.
  4. Exhale as you bend the elbows and pull the weight upwards towards your shoulders, inhale as you extend the arms straight.
  5. Keep the elbows and upper arms close to the body.
  6. Keep your wrists in a locked position throughout the entire range of motion.
  7. Avoid rocking the upper body back and forth for momentum. This cheats the biceps from doing the work, and prevents them from getting the benefit.
  8. Avoid swinging the arms, as that also cheats the biceps from performing the majority of the work.
Your biceps will benefit the most from doing this exercise with correct form. Heavier weight is not more effective for the biceps if you are cheating in the exercise in order to lift it.


You can curl with both arms at the same time, or alternate between them.

Hammer Curls arms workout

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