How to Do a Hammer Curl

  1. Stand with dumbbells in both hands, palms facing your torso (neutral grip).
  2. Curl the dumbbells up while keeping your elbows close to your sides.
  3. Squeeze at the top, then lower the weights with control.

Muscles Affected


Primary muscles: Biceps brachii, brachialis

Secondary muscles: Forearms, brachioradialis

Equipment: Dumbbells

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your back straight and avoid swinging. Exhale as you lift the weights. Inhale as you lower them.


Sets And Reps

Perform 2–3 sets of 10–12 reps.

Benefits of Hammer Curl

  1. Builds both biceps and forearms for balanced arm strength
  2. Improves grip strength and elbow stability.