Hammer Curl

How to Do Hammer Curl: Step by Step

1. Stand tall with palms facing each other (neutral grip)
2. Curl weight up keeping thumbs on top
3. Keep elbows pinned to sides
4. Lower slowly and controlled

Common Mistakes to Avoid

• Swinging the body for momentum
• Rotating wrists during the curl
• Not controlling the negative

Hammer Curl Tips

• The neutral grip hits the brachialis — the muscle that pushes the bicep peak up
• Alternate arms or curl both simultaneously — both work
• Don't swing your body — if you have to swing, the weight is too heavy
• Try cross-body hammer curls (curling toward opposite shoulder) for a different angle

Muscles Worked