Setup and loading
Neutral grip with palms facing each other.
How to do the hammer curl step by step
- Stand with the dumbbells at your sides, palms facing in.
- Bend your elbow to raise the dumbbell without moving your upper arm.
- Squeeze at the top and lower slowly.
Form cues
- Elbows tucked to your sides
- Firm, neutral wrist
Common mistakes
- Swinging your torso
- Letting your elbow drift forward on the way up
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Sets and reps for your goal
Hypertrophy
3 x 10-123-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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Variations and similar exercises
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