Hammer curls target the long head of the biceps as well as the brachialis and the brachioradialis (one of the forearm muscles). This movement also engages stabilizer muscles, including the anterior deltoid, the upper and middle trapezius, the extensor carpi radialis, and others The hammer curl is a relatively simple exercise but requires a strict form. Otherwise, you’re just wasting your time and putting yourself at risk for
injury. Follow these steps to do hammer curls correctly:


  • Stand up straight, with a dumbbell in each hand.
  • Keep your palms facing your torso and your elbows close to the body.
  • Curl the weight forward with your right arm while squeezing the biceps until your forearm is vertical.
  • Make sure your upper arm stays still. Use your forearm to control the movement. Keep your elbow stationary.
  • Hold for 1-2 seconds and then slowly lower the weight to the starting position.
  • Repeat with your left arm.