Hammer Curl

How to perform it

1. 1Preparation and positioning. Use a stable bench or stance and choose loads that can be lifted into position without swinging. Set the bench angle and arm path before the set.
2. 2Starting position. Begin with elbows near extension and upper arms in the variation-specific position, wrists neutral, and shoulders controlled.
3. 3Concentric phase. Flex the elbows while keeping the upper-arm position stable; do not drive the weight with the shoulders or hips.
4. 4End position. Reach the same elbow-flexion marker without the shoulders rolling forward or wrists folding.
5. 5Eccentric phase. Return the load slowly to the same start marker while preserving the upper-arm, elbow, and trunk position.
6. 6Breathing and bracing. Exhale through the raising/shortening phase and inhale during the controlled return; keep the torso quiet.
7. 7Valid rep. A rep uses the same arm path and range with no hip drive, trunk swing, shortened eccentric, or change in bench/stance support.

Common mistakes

• Moving the trunk instead of the target joint

  Fix: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Fix: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Fix: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Fix: Return to the same start marker slowly without letting the stack or weight take over.

Safety

• Use a controlled, pain-free range and a load that preserves the defined setup; stop rather than training through sharp or progressively worsening symptoms.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressions & alternatives

• regressionSupported Cable Curl— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Hammer Curl.
• progressionLengthened-position Curl— Increase load, range, instability, or skill demand after Hammer Curl is repeatable through the planned volume with reserve and no technique drift.
• alternativeBayesian Cable Curl— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Hammer Curl is impractical or poorly tolerated.