Hammer Curls

A beginner strength exercise for the biceps, done with a dumbbell.

Main muscles: Biceps
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Hammer Curls

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hammer Curls

Questions

What muscles does the Hammer Curls work?

Mainly the biceps.

Is the Hammer Curls good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hammer Curls?

Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Cross Body Hammer Curl.

How many sets and reps of the Hammer Curls should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).