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Hammer Curl

May 16, 2023 | Joel Runyon

No arm day is complete without some working sets of hammer curls thrown in for good measure. Hammer curls are a great movement for effectively targeting the biceps and the lesser known muscle called brachialis.

The brachialis muslce runs alongside the bicep on the outside part of your upper arm. Hammer curls really help target this specific muscle and should be incorporated if you’re trying to improve the size of your arm.

How to do Hammer Curls

You will need a pair of dumbbells for this exercise. Start with your feet hip-width apart. Hold the dumbbells at the side of your body with your palms facing in towards your body.

From here, curl the dumbbells up towards your shoulders. It’s important to avoid your elbows flaring out – so think about keeping them glued to the side of your body. Pause for a moment at the top, and then return the dumbbells back to your sides in a controlled fashion. This is one rep.

Hammer Curl Variations

While this movement can be done from standing, you can also do them while sitting down. Be sure to keep your posture nice and tall as you perform these reps. No slouching. If you have a bench that can be adjusted, you can also do these while keeping your back firmly pressed against a bench set at 90 degrees.

As always, increase reps or weight to make the hammer curl more challenging.

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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on