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How to do the Hammer Curl

The Hammer Curl is a isolation dumbbells exercise that mainly works your biceps and forearms. Focus on three things: curl with thumbs pointing up; keep wrists straight; lower slowly.

BicepsForearmsDumbbells

Setup

  1. 1Palms facing each other
  2. 2Elbows at sides

Three cues

  1. 1Curl with thumbs pointing up
  2. 2Keep wrists straight
  3. 3Lower slowly

Most common mistake

Shoulders roll forward

Stay tall

In Hindi · हिन्दी में

  1. 1अँगूठे ऊपर रखकर मोड़ें
  2. 2कलाइयाँ सीधी रखें
  3. 3धीरे नीचे लाएँ

आम गलती: कंधे आगे झुकें तो, सीधे खड़े रहें

Alternatives to the Hammer Curl

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Hammer Curl set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.