Weight Training

Hammer Curl exercise

The hammer curl is a bicep and forearm exercise that targets the brachialis and brachioradialis muscles. It helps improve arm thickness and grip strength while promoting balanced upper arm development.

Hammer Curl exercise demonstration

How to perform Hammer Curl

  1. Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your torso (neutral grip).
  2. Keep your elbows close to your sides and your core engaged.
  3. Slowly curl the dumbbells upward while keeping your palms facing each other throughout the movement.
  4. Squeeze your biceps at the top of the motion, pausing briefly.
  5. Lower the weights back down under control to the starting position.
  6. Repeat for the desired number of repetitions, maintaining smooth, controlled form.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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