Hammer Curl primarily works the biceps and forearms. It is categorized as a pull movement and uses Dumbbell.
- Primary muscles
- biceps and forearms
- Equipment
- Dumbbell
- Movement pattern
- pull
- Catalog difficulty
- 1 of 5
How to do Hammer Curl
- Palms face each other the whole way
- Curl with control, no body swing
Common mistakes
- Rocking the torso for momentum
- Half reps — full range each side
Muscles worked
The primary catalog target is biceps, with forearms also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Harder option: Incline Dumbbell Curl
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Incline Dumbbell Curl · Incline Dumbbell Curl · Band Row · Barbell Curl · Concentration Curl · Cable Curl
Put Hammer Curl into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.