Skip to content
WorkoutPlan.
Arms Dumbbell Beginner Video

How to do the Hammer Curl

Primary: Biceps, Forearms. Also called: neutral grip curl.

Demo video: Hammer Curl · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand holding a dumbbell in each hand with your palms facing your thighs.

  2. 2

    Keep your elbows pinned to your sides.

  3. 3

    Curl the dumbbells up while keeping your palms facing each other, like holding a hammer.

  4. 4

    Squeeze at the top, then lower slowly.

Coaching cues

  • Keep the thumbs pointing up throughout
  • Do not let the elbows travel forward
  • Lower under control

Common mistakes

  • Swinging the weights
  • Rotating the wrists
  • Shortening the range of motion

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Hammer Curl alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell CurlDumbbell · beginner Reverse CurlDumbbell · beginner Zottman CurlDumbbell · intermediate Cable CurlCable · beginner Concentration CurlDumbbell · beginner Incline Dumbbell CurlDumbbell · intermediate

Frequently asked questions

What muscles does the Hammer Curl work?

Primary: Biceps, Forearms.

How many sets and reps of Hammer Curl should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Hammer Curl?

Same movement pattern, different equipment: Dumbbell Curl, Reverse Curl, Zottman Curl, Cable Curl, Concentration Curl, Incline Dumbbell Curl.

Is the Hammer Curl good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.