How to Do Hammer Curl

Hammer Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue. It is a elbow flexion, neutral grip movement.

Also known as Dumbbell Hammer Curl, Hammer Curls.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

Movement

Elbow flexion, neutral grip

01 / Move with control

How to perform

How to do Hammer Curl

  1. 01Stand tall holding a pair of dumbbells at your sides with a neutral grip, palms facing the thighs.
  2. 02Tuck the elbows against the ribcage and curl the weights toward the shoulders without rotating the wrists.
  3. 03Squeeze the biceps at the peak of the contraction while keeping the shoulders pinned back.
  4. 04Lower the dumbbells back to the starting position until the arms are fully extended.
  5. 05Inhale on the descent and exhale forcefully during the upward curl.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hammer Curl

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

Verified secondary muscles: Brachialis, Brachioradialis, Forearm flexors.

03 / A90 Coach

A90 Coach tip

Keep the thumbs pointing toward the shoulders throughout the lift to maximize tension on the brachialis and brachioradialis.

Same coaching engine used inside the A90 app

04 / Form checks

Common mistakes

  • Letting the elbows travel forward or backward during the curl.
  • Using more weight than you can lift without swinging the body.
  • Rotating the wrists instead of maintaining the neutral hammer grip.
  • Cutting the range of motion short to move a heavier load.

05 / Cues

A90 coaching cues

  • Keep the palms facing each other from the bottom to the top of every rep.
  • Keep the elbows close to the torso and avoid moving the upper arms.
  • Lower the dumbbells slowly and keep control through the full range.

07 / FAQ

Hammer Curl questions

What muscles does Hammer Curl work?

Hammer Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group. It also works the brachialis and brachioradialis and forearm flexors.

How do you do Hammer Curl correctly?

Stand tall holding a pair of dumbbells at your sides with a neutral grip, palms facing the thighs. Tuck the elbows against the ribcage and curl the weights toward the shoulders without rotating the wrists. Squeeze the biceps at the peak of the contraction while keeping the shoulders pinned back. Lower the dumbbells back to the starting position until the arms are fully extended. Inhale on the descent and exhale forcefully during the upward curl.

What is the A90 coach tip for Hammer Curl?

Keep the thumbs pointing toward the shoulders throughout the lift to maximize tension on the brachialis and brachioradialis.

What are the common mistakes with Hammer Curl?

Letting the elbows travel forward or backward during the curl. Using more weight than you can lift without swinging the body. Rotating the wrists instead of maintaining the neutral hammer grip. Cutting the range of motion short to move a heavier load.

Is Hammer Curl suitable for beginners?

Hammer Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Hammer Curl?

Hammer Curl uses dumbbell.

What exercises are similar to Hammer Curl?

Dumbbell Bicep Curl, Incline Dumbbell Curl, Dumbbell Preacher Curl are approved alternatives to Hammer Curl in the A90 catalogue.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes hammer curl into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime