How to perform the Hammer Curl
- 1Stand tall with a dumbbell in each hand, arms down by your sides, palms facing in toward your body, feet about hip-width apart, chest up, and abs lightly tight. Let your shoulders relax down away from your ears and keep your elbows close to your sides.
- 2Curl the dumbbells up by bending your elbows, keeping your palms facing each other and your upper arms still, then slowly lower back down under control. Breathe out as you lift the weights and breathe in as you lower them, moving smoothly without swinging your body.
Coach tips
- Keep your wrists straight and firm so the weights don’t bend your hands back or forward.
- Don’t swing your body or use your hips; if you have to jerk the weight up, choose a lighter dumbbell.
- Lift until your hands are around chest level and then lower all the way down so your arms straighten comfortably for a full, controlled range of motion.
Train biceps smarter
One rep, one set. Hypro turns the Hammer Curl into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Hammer Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much biceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Hammer Curl fits right into proven hypertrophy and strength templates.
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