Hammer Curl
Hammer Curl trades complexity for strength you can feel outside the gym, and it fits late in an arms workout.
How to do Hammer Curl
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Hammer Curl Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
The other half of the week
First plan free
Training is half the prescription
A session tells your biceps to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Hammer Curl Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Hammer Curl
Swap Hammer Curl For
Hammer Curl — Frequently Asked Questions
How do you do the Hammer Curl?
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Hammer Curl work?
The Hammer Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Hammer Curl should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Hammer Curl good for beginners?
Yes. The Hammer Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Hammer Curl?
Try the Barbell Curl, Preacher Curl or the Bodyweight Side Lying Biceps Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
