Watch the video below to see a demonstration of proper form and technique for the hammer curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.

Instructions for Hammer Curl

To perform a set of hammer curl:

  1. Starting Position

    Stand with your feet shoulder width apart and hold a dumbbell in each hand with a neutral grip, shoulder width apart. The trunk should be in a neutral position with the arms and legs straight.

  2. Concentric (Upward) Motion

    While keeping your arms close to your body, bend your elbows to raise the dumbbells under control to shoulder height. Remember to squeeze the handle tightly, breathe normally and maintain full body tension throughout the entire movement.

  3. Top position

    Pause at the top position for a 1sec count while maintaining full body tension and squeezing your biceps.

  4. Eccentric (Lowering) Motion

    Lower the bar under control back to the arms straight position while continuing to keep your arms close to your body.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of hammer curl repetitions before resting.

This completes one set of hammer curl.