Hammer Curl: How-to, Tips & More
The Hammer Curl is a beginner isolation exercise for your brachialis. You do it with dumbbells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the brachialis, it also works your biceps and brachioradialis, so it fits well in a session that trains those muscles together.
Muscles worked
Brachialis
Primary
Biceps
Secondary
Brachioradialis
Secondary
How to do the Hammer Curl
- Stand tall with a dumbbell in each hand, palms facing your body.
- Curl them to your shoulders, keeping your palms facing in.
- Squeeze at the top.
- Lower slowly.
Hammer Curl tips
- Works the forearms and the muscle under the biceps too.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Hammer Curl alternatives
More brachialis exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Hammer Curl work?
The Hammer Curl mainly works your brachialis, with help from your biceps and brachioradialis.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Hammer Curl good for beginners?
Yes. The Hammer Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Hammer Curl?
You need dumbbells.
Add Hammer Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon