Exercises › Hammer curl

Hammer curl

Hold dumbbells at your sides with palms facing in. Curl them up keeping the neutral grip, squeeze, and lower slowly. Keep your elbows tucked at your sides.

StrengthDumbbellsDifficulty 2 of 3

Two-panel demonstration of the hammer curl, showing the start and finish positions — Start and finish positions

How to do it

Hold dumbbells at your sides with palms facing in. Curl them up keeping the neutral grip, squeeze, and lower slowly. Keep your elbows tucked at your sides.

Muscles worked

Front

Back

bicepsprimary
forearms

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Dumbbell curldumbbells · difficulty 1/3
Overhead triceps extensiondumbbells · difficulty 1/3
Bench dipbench · difficulty 2/3
Band biceps curlresistance bands · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2