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How to Do Hammer Curls

Unlock the potential for a powerful upper body with our guide on how to perform the hammer press, an exercise that targets your chest and triceps effectively.

  • 19 Oct 2023
  • 3 min read

Hammer curls are an excellent exercise for targeting the brachialis muscles in the upper arms. Bodybuilders and fitness enthusiasts frequently employ this technique to enhance their muscle size, strength, and power. Within this article, we'll help you understand how to do hammer curls and the precise sequence of actions required to execute hammer curls with precision, ensuring optimal results from your exercise regimen!


Steps to do hammer curls   

  • To begin, select the appropriate weight for your hammer curls. It’s crucial to avoid lifting excessive weight to prevent injury or ineffective outcomes. Initiate with a manageable resistance; gradually increasing it as you make progress.


  • Maintain an upright posture, placing your feet at a distance equivalent to your shoulders' width. Your arms must hang naturally by your sides. Grasp a dumbbell in each hand, ensuring your palms remain turned toward your body and your elbows are near your torso.


  • Lift both arms simultaneously while keeping your wrists aligned and your elbows close to your body. Flex your biceps as you hoist the dumbbells until they reach your shoulder level. Then, in a controlled manner, lower them back down to the starting point. Maintain control throughout the entire motion.


  • Perform this exercise for your desired number of repetitions. Afterwards, switch arms and repeat the process on the opposite side.


  • To ensure proper form, keep your back straight and core muscles engaged while performing hammer curls. Keep your elbows close to the sides of your body throughout the activity, avoiding any movement in the centre of your body. This will help accentuate the effect on your biceps muscles. Moreover, keep a consistent and controlled motion all through the movement. Try not to jolt or swing the weights, as this can prompt injury.


  • Once you have mastered the proper form for hammer curls, it is time to increase your resistance level. Start with a challenging but not too heavyweight, and increase the resistance as your strength increases over time.

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  • Make sure to warm up and stretch before performing hammer curls, as this will help reduce injury risk and improve overall performance.
  • If possible, use a spotter for an extra layer of safety while lifting form and to increase the resistance gradually as you progress.


Now that you know how to do a hammer curl correctly, you can  reap its benefits by doing it regularly. Remember always to keep your form in check and increase the weight gradually as you progress.



Hammer curls are excellent for creating size, power and strength in the biceps muscles. You can obtain the most extreme outcomes from this basic yet powerful activity with proper form and a challenging weight level.


Remember to keep your elbows close to the sides of your body when performing hammer curls and maintain control throughout the entire movement. Additionally, gradually increase resistance as your strength increases to ensure optimal results. With time and regular practice, you should start seeing the benefits of hammer curls. Also, ensure that you have a health insurance plan to safeguard yourself against any financial stress. 

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