Why it matters

The Hammer Curl builds strength and size in your biceps. As an isolation movement, it targets those muscles directly to build size and balance.

How to do it

Choose a pair you can control for every planned rep and get them into position cleanly.
Set a tall torso with your upper arms pinned against your sides.
Start with your arms straight and the load under control.
Bend your elbows and curl the load up while keeping your upper arms still.
Squeeze at the top for a beat.
Lower under control until your arms are straight.

Swinging the torso to start the load moving.

A torso swing starts the curl with momentum instead of your biceps.

Instead Stand tall and keep your upper arms fixed against your sides.
Letting the elbows drift forward to lift the load higher.

Moving the elbows turns a curl into a partial front raise and takes tension off your biceps.

Instead Keep your elbows under your shoulders and stop the curl where your upper arm wants to move.
Cutting the lower-half of the range short.

Skipping the bottom half leaves strength and size on the table.

Instead Straighten your arm fully at the bottom of each rep.

Tempo: Curl with control and lower for about two counts.
Breathing: Exhale as you curl up, breathe in as you lower.
Range of motion: Move from a fully straight arm to a hard squeeze at the top. Take the biceps through its full working range each rep.
Setting up: Choose a pair you can control for every planned rep and get them into position cleanly.
If you are new to it: Pick a load you can lift without swinging your body.
Once it is easy: Slow the lowering phase to three counts to add time under tension.