Bicep Hammer Curl


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Bicep Hammer Curl

Try this Version of the Bicep Curl, which uses Dumbbells and a Slightly Different Motion to work the Biceps

Welcome to our Bicep Hammer Curl Exercise Instruction Guide!

On this page you’ll learn how to do this version of the alternate bicep curl using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other bicep exercises so that you can add immediately to your bicep workouts.

Have you checked out our best bicep exercises yet? See if this bicep exercise made the list.

Exercise Summary

Exercise Name: Bicep Hammer Curl
Main Muscle: Biceps
Secondary Muscle(s): Forearms
Exercise Type: Pull, Isolation
Equipment Required: Dumbbell

Exercise Description and Instruction:

This weight training exercise is the two-armed version of the Alternate Hammer Curl. It uses dumbbells and a slightly different motion than the Dumbbell Bicep Curl to hit other areas of your forearms and biceps.

To Perform This Exercise:

  1. Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand so your palms are facing each other.
  3. Extend your arms so they are at the sides of your body.
  4. While keeping your elbows locked, lift your arms in an arc towards your shoulders.
  5. Lower your arms in a steady controlled motion and repeat.


  1. Keep your elbows in the same position throughout the exercise. They should be drawn in to your torso, shoulder width apart.
  2. Keep your knees slightly bent to help prevent yourself from swinging your torso.
  3. Do not turn your wrists during the exercise


Check out these variations of other hammer curl exercises:

  • Alternate Hammer Curl
  • Cross Body Hammer Curl
  • Preacher Hammer Curl
  • Hammer Curls With Rope

Now that you’ve seen the Bicep Hammer Curl, check out all of our different bicep exercises.

Final Related Pages:

Or, check out these other pages of interest:

  • All Weight Training Exercises
  • Bicep Workouts and Tricep Workouts
  • Best Bicep Exercises
  • Barbell Exercises / Body Weight Exercises / Cable Exercises / Dumbbell Exercises

You’ve seen the Bicep Exercises. Check out the Workout Routines.
Start at our Home Page.

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