Hammer Curl

Free Weights / Beginner

1 ratings

Equipment Needed

Dumbbells

My Performance

0 lb
average weight
0 lb
best weight
--
times logged
#--
popularity rank

Sitewide Performance

All
Male
Female

31 lb
average weight
70 lb
best weight
33
times logged
#29
popularity rank

Average Sitewide Hammer Curl Weight

31 lb
average weight
70 lb
best weight
29
times logged
#33
popularity rank

Average Male Hammer Curl Weight

30 lb
average weight
30 lb
best weight
1
times logged
#39
popularity rank

Average Female Hammer Curl Weight

How to do Hammer Curl:

Step 1: Stand up straight with your torso upright. Hold a dumbbell in each hand at arms-length. Your elbows should be close to your torso.
Step 2: The palms of your hands should be facing your torso. This is the starting position for the exercise.
Step 3: Curl the weight forward while contracting your biceps. Your upper arm should remain stationary. Continue to lift the weight until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contraction for a moment as you squeeze your biceps.
Step 4: Inhale and slowly start to bring the dumbbells back to the starting position.
Step 5: Repeat for the desired number of reps.

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Secondary

Muscles Worked

Primary
Secondary

Details

hammer curl is a free weights exercise that primarily targets the biceps ...more

hammer curl is a free weights exercise that primarily targets the biceps.

The only hammer curl equipment that you really need is the following: dumbbells. There are however many different hammer curl variations that you can try out that may require different types of hammer curl equipment or may even require no equipment at all.

Learning proper hammer curl form is easy with the step by step hammer curl instructions, hammer curl tips, and the instructional hammer curl technique video on this page. hammer curl is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the hammer curl video, learn how to do the hammer curl, and then be sure and browse through the hammer curl workouts on our workout plans page!