How to Do Hammer Dumbbell Curls

ByHannah Rex
Hammer Curl

If you’re trying to build up your biceps, hammer curls are an excellent exercise to add into your routine. They use a slightly different hand position than traditional bicep curls, so they target your muscles in a different way and help to optimize your training progress.

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How to Perform Hammer Dumbbell Curls

Step 1

Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand, palms facing inward, with your arms resting by your sides. This is the starting position.

Step 2

Take a breath in. On your exhale, slowly curl the dumbbells up towards your shoulders, stopping ¾ of the way up. Keep your palms facing each other and your elbows close to your sides.

Step 3

At the top of this movement, turn your wrists out to make a “V” shape with the dumbbells. Then, bring them back to a neutral position, palms facing each other

Step 4

Take three counts to lower back down to the starting position. 

Step 5

Repeat this movement for 10–15 repetitions. This is one set. Complete 2 – 3 more sets. Adjust the reps and sets as needed, based on your current fitness level.

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Hannah Rex

Hannah Rex is a seasoned writer and editor with nearly a decade of experience in the fitness industry. She has worked with fitness, nutrition, and wellness brands such as The Beachbody Company, FitPlan, and Soothe. Hannah is also a 200-hour registered yoga instructor with five years of teaching experience, and combines her professional skills with a deep passion for movement and mindfulness to empower others on their health journey.

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