Hammer Curl
Muscles worked: Biceps, Forearms.
How to do it
- Stand up with your torso upright and a dumbbell on each hand being held at arms length.
- The palms of the hands should be facing your torso.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Neutral grip the whole way
- Squeeze at the top like a handshake you mean
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Chin-Up - back, biceps
- Barbell Curl - biceps
- Dumbbell Curl - biceps
- Preacher Curl - biceps
Track the hammer curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.