Standing Hammer Curl

Hammer curls are a variation of dumbbell biceps curls. This grip places more emphasis on the long (outer) head of the biceps, the brachialis, and the brachioradialis.

Hammer curls do not involve rotation of the hand during the exercise. The thumbs remain pointing forward, meaning that only one function (arm flexion) rather than both functions of the biceps brachii are performed. The deeper-lying brachialis only functions to flex the arm and is therefore used more in this variation of biceps curls.

The exercise can be performed with both hands at the same time or alternately.

Biceps Core Forearms Strength Training

Standing hammer curls execution

1
Choose the appropriate dumbbell weight.
2
Stand firmly with your feet shoulder-width apart and your knees slightly bent.
3
Hold the dumbbells beside your sides in a neutral position (palms facing inward, thumbs pointing forward).
4
Bring one dumbbell forward, inward, and upward as if bringing a microphone to your mouth.
5
Lower the weight in a controlled manner until the arm is almost straight.
6
Repeat with the other hand.

Standing hammer curls

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms (flexors)
Shoulders (especially the front)
Core (stabilizing)

Standing hammer curls technique

Avoid allowing the upper arms to move forward with the dumbbells. This engages the shoulders and creates momentum, which reduces the load on the biceps (and therefore reduces effectiveness).

When the dumbbells are brought too far upward, the weight rests directly on the forearms. This can lead to wrist injuries. The tension is also removed from the biceps, which reduces effectiveness.

Avoid swinging your body to get the weight upward. This reduces effectiveness and increases the risk of injury.