How To Do Hammer Curls

YouTube Exercise Video

How To Do How To Do Hammer Curls

We’ve been showing and discussing a lot of safer, more accessible ways to exercise the chest, quads and biceps recently. These are key parts of body fitness, and are some of the hardest-worked muscles in performing any manual labor or activity. So, it’s understandable that you want to focus on these for at least a decent part of your routine. 

As we’ve said before, a lot of the more advanced exercises for these can be dangerous or downright impossible for anyone outside advanced experience. We’ve been focusing on some simpler, but still effective exercises to help you advance to these levels in a safe, efficient manner. 

A good example is the hammer curl, which is remarkably easy to learn and perform, and requires very little equipment. It’s an excellent set for biceps, but also to help train those coordinated and controlled movements that are so necessary for more advanced sets. 

What You Need 

All you need is a pair of equally, and reasonably-weighted dumbbells. If you’re going to do a long set, do your feet a favor and use a mat and gel sole inserts as well. 

Hammer Curls Muscles Worked

Animation triceps biceps.gif
By NiwadareOwn work, CC BY-SA 4.0, Link


  • Stand straight, gripping the dumbbells, palms facing inward, hanging at waist level. This is your starting position. 
  • Bending at the elbows, lift the dumbbells forward and upward, until your elbows are at about a 90 degree angle. This will place the dumbbells vertical, and just shy of chest level for most people. 
  • Lower back down under your control, not letting gravity do it for you. 


Like so many exercises, it’s not so much intense weight that helps build strength with this sort of routine, it’s more about repetition. So, don’t overdo the weight, this can actually stress muscles in the wrong way. 
If you have arthritis or elbow joint problems, consult a physician before trying this or really any other locomotive exercises. 

To learn more about this and other exercise sets, subscribe to our YouTube channel today!

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