Hammer Curl
Builds arm thickness and forearm strength
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Brachialis and biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Stand with dumbbells at sides
- Step 2: Neutral grip (palms facing in)
- Step 3: Curl weights to shoulders
- Step 4: Lower with control
- Step 5: Keep elbows tucked
Equipment
- Dumbbells optional
Coaching tips
Benefits
Builds arm thickness and forearm strength
Common mistakes
Swinging or flaring elbows
Make it harder
Increase weight or add pauses
Make it easier
Seated version
Breathing
Exhale on curl
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.