Fitorex

Hammer Curl

Brachialis and brachioradialis; adds thickness to the arm.

  • Isolation
  • Dumbbell
  • Beginner

How to do it

  • Neutral grip (palms facing each other)
  • Elbows tucked to your body
  • Curl up and down under control
  • Squeeze your forearm at the top

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s with a neutral grip, lower for 2–3 s under control

Common mistakes

  • Swinging your body
  • Letting your elbows travel forward
  • Rotating your wrist (it stops being a hammer curl)

Muscles worked

Primary

  • Biceps
  • Forearm

Alternatives

PreviousPreacher Curl
Form animation: Hammer Curl
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Dumbbell
Level
Beginner
Pattern
Elbow flexion
Stimulus / fatigue
High
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