# How to Do Hammer Curl

Learn how to do the Hammer Curl with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** Dumbbells

## Muscles worked

biceps, forearms

## How to do it: step by step

- Stand tall holding a dumbbell in each hand, palms facing each other.
- Pin your elbows to your ribs.
- Curl the weights up toward your shoulders, keeping palms facing in.
- Squeeze at the top.
- Lower slowly back to the start.
- Alternate arms or do both at once, without swinging your torso.

## Tips

- Hammer curls hit the forearms and the brachialis under the bicep.
- Keep your wrists neutral, not cocked back.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Hammer Curl work?

The Hammer Curl mainly works the biceps, forearms.

### How many reps of the Hammer Curl should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Hammer Curl good for beginners?

Yes. The Hammer Curl is beginner friendly, so start with light effort and focus on form before adding reps.