Exercise · vertical pull
Hammer curl
Hammer curl is a beginner-friendly vertical pull movement that trains biceps, forearms, done with dumbbells. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 10–15 reps, tempo 1-1-2.
The most common mistake is using momentum from the shoulders. If dumbbells or the movement itself doesn't suit you, Dumbbell biceps curl or Band curl or Cable curl cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Palms facing each other | हथेलियाँ आमने-सामने |
| 2 | Curl without moving the elbows | कोहनी हिलाए बिना कर्ल |
| 3 | Lower under control | धीरे नीचे जाओ, कंट्रोल से |
Equipment & who it fits
Needs dumbbells, rated beginner. Search "hammer curl form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Hammer curl work?
- Hammer curl primarily trains biceps, forearms, using a vertical pull pattern with dumbbells.
- What's the most common mistake with Hammer curl?
- Using momentum from the shoulders
- What can I do instead of Hammer curl?
- The closest substitutes in this database are dumbbell curl, band curl, cable curl, which train the same pattern with different equipment.