Hammer Curl Exercise: Hammer Your Way to Stronger Biceps

Hammer Curl Exercise
Hammer Curl Exercise
Image Credit: Howcast (see video below)

The hammer curl is a classic exercise that targets the biceps and forearms. It’s a simple exercise that can be done anywhere, making it a popular choice for those looking to strengthen their upper body.

But don’t let the simplicity of this exercise fool you – it packs a powerful punch when it comes to building strength and muscle mass.

In this comprehensive guide, we will explore the benefits of the hammer curl, the body parts it impacts, the equipment needed, the proper steps to perform the exercise, and the common mistakes to avoid.

Benefits of the Hammer Curl Exercise

The hammer curl is an effective exercise that offers numerous benefits to your upper body. Firstly, it helps to build strength and muscle mass in your biceps and forearms.

By performing this exercise regularly, you can increase the size and definition of these muscles, resulting in a more toned and sculpted appearance. In addition to building muscle, the hammer curl can also improve your grip strength.

This is because the exercise requires you to hold onto weights or other objects in a neutral grip, which can enhance your ability to grip and lift heavy objects in everyday life.

The hammer curl can also be a great way to balance out your upper body strength. Oftentimes, people focus solely on exercises that target the front of the arms, neglecting the muscles in the forearms and back of the arms.

The hammer curl targets all of these areas, resulting in a more balanced and proportional upper body.

What Body Parts are Impacted by the Hammer Curl Exercise

As mentioned above, the hammer curl primarily targets the biceps and forearms. However, it also engages the muscles in the shoulders and upper back as they work to stabilize the movement.

By targeting multiple muscle groups at once, the hammer curl provides a full upper-body workout.

Equipment You Need to do the Hammer Curl Exercise

The beauty of the hammer curl is that it can be done with minimal equipment. All you need are a pair of dumbbells or other weighted objects. It’s important to choose a weight that challenges you but is also manageable for the number of reps you plan to do.

You may also want to wear comfortable clothing and footwear that allows for a full range of motion.

Steps for Completing the Hammer Curl Exercise

Follow these steps to perform the hammer curl properly:

Step 1: Stand with your feet shoulder-width apart and your arms at your sides, holding a weight in each hand with a neutral grip (palms facing each other). Keep your back straight and engage your core muscles to maintain good posture.

Step 2: Keep your elbows close to your sides and slowly curl the weights up towards your shoulders, exhaling as you lift. Focus on keeping your wrists straight and your elbows stable throughout the movement to ensure proper form.

Step 3: Pause at the top of the movement, squeezing your biceps and forearms. This will help to maximize the contraction in your muscles and build strength and definition.

Step 4: Slowly lower the weights back down to the starting position, inhaling as you do so. Make sure to maintain control throughout the entire movement, avoiding swinging or jerking the weights.

Step 5: Repeat for the desired number of reps, typically 8-12 per set. As you progress, you can increase the weight or reps to continue challenging your muscles and promoting growth and strength.

Remember to rest between sets and stretch your muscles afterwards to prevent injury and promote recovery.

This video shows the steps on how to complete this exercise.

Mistakes to Avoid while doing the Hammer Curl Exercise

To get the most out of the hammer curl and avoid injury, it’s important to avoid these common mistakes:

Swinging the weights: To effectively target your biceps and forearms, it’s important to keep your movements slow and controlled. Avoid using momentum to swing the weights up toward your shoulders.

Flaring your elbows: Keep your elbows close to your sides throughout the exercise to effectively engage your biceps and forearms.

Using weights that are too heavy: It’s important to choose a weight that challenges you but is also manageable for the number of reps you plan to do. Using weights that are too heavy can lead to injury and poor form.


In conclusion, the hammer curl is an effective exercise that can help you to build strength and size in your biceps, forearms, and grip. By incorporating this exercise into your fitness routine, you can improve your upper body strength and overall fitness level.

Remember to use proper form and technique, and start with a weight that is appropriate for your fitness level. With consistent practice, you will see improvements in your bicep strength and size, as well as increased grip strength and forearm endurance.

And don’t forget to incorporate a proper warm-up and cool-down, such as the wall bicep stretch, into your routine to prevent injury and promote flexibility. So, grab those dumbbells and start hammering away for strong and toned arms!