Hammer Curl
Quick answer
The Hammer Curl mainly works the brachialis and forearms, with help from the biceps. Neutral-grip curl that targets the brachialis and forearms in addition to the biceps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Stand holding dumbbells at your sides, palms facing each other.
- Keep your elbows pinned to your sides and your wrists straight.
- Curl the dumbbells up by bending your elbows, without rotating your wrists.
- Lower slowly until your arms are straight.
Muscles worked
MainSecondary
- Brachialis
- Forearms
- Biceps
Common mistakes
- Don't swing your torso.
- Keep your thumbs pointing up throughout the movement.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Hammer Curl work?
Mainly the brachialis and forearms. It also works the biceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Hammer Curl good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
