ExerciseGIF

Exercises / Hammer curl

Hammer curl GIF

Hammer curl animation with the worked muscles highlighted, female figure
Figure

Colour and background options arrive for this exercise in the next update.

Worked muscles

  • BrachialisMusculus brachialis
  • BrachioradialisMusculus brachioradialis
  • BicepsMusculus biceps brachii
Equipment
Dumbbells
Level
intermediate
Loop
One repetition, 2.5 seconds

Get this animation

Part of the curl pack, all 16 curl variations: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the curl pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/hammer-curl \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a hammer curl

  1. Stand with feet shoulder-width apart and hold a dumbbell in each hand with arms at your sides
  2. Keep your palms facing inward toward your body throughout the entire movement
  3. Engage your core and maintain an upright posture with shoulders back
  4. Curl the weights up by bending at the elbows, lifting until your forearms are nearly vertical
  5. Squeeze your biceps at the top of the movement
  6. Slowly lower the weights back to the starting position with control

Form tips

  • Keep your elbows close to your sides and avoid swinging them forward or backward
  • Maintain the neutral grip with palms facing inward - this targets the brachialis muscle differently than regular bicep curls
  • Focus on controlled movement both up and down to maximize muscle engagement
  • Avoid using momentum or swinging your body to lift the weights
  • Keep your wrists straight and aligned throughout the exercise

Works similar muscles