Hammer Curl

Exercise for biceps

Hammer Curl Illustration

Exercise execution guide

Starting position

Standing with knees slightly bent and back straight. Hold a dumbbell in each hand, in a neutral grip along the body.


Without making a bust movement, raise a dumbbell by bending the forearms. Keep your hand in a neutral grip (hence the name hammer grip). Contract your biceps, then slowly return to the initial position. Keep your elbow close to your body during the movement. Alternate this movement one arm after the other.

Equipment required


Main muscles