Dumbbells · Isolation
Hammer curl
Hammer curl mainly works your biceps and forearms.
Step by step
- Hold the weights with palms facing each other.
- Curl up, keeping elbows by your sides.
- Lower slowly without letting your arms swing.
What you should feel
A squeeze in your upper arm and the top of your forearm; your wrists should not feel strained.
Common mistake
Letting the elbows drift forward; keep them tight against your ribs.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
EZ-bar curlBiceps
Preacher curlBiceps
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBicepsQuestions
What muscles does the hammer curl work?
Hammer curl mainly works your biceps and forearms.
Can I do the hammer curl at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the hammer curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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