Hammer Curl

Hammer Curl is a beginner isolation pull using dumbbells. It loads Biceps.

Why this lift

The Hammer Curl is a beginner isolation pull lift. It primarily loads Biceps. Forearms help. You need dumbbells. Most programs place it after your main compounds, as accessory work. You may also hear it called Hammer Curls.

Curls are isolation. They do not replace rows. Use them after the pulls that actually move weight. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Biceps
• Secondary: Forearms

Setup

• Hold dumbbells with the elbows pinned near the ribs.

How to do it

1. Curl through a full range. Squeeze Biceps at the top.
2. Lower slowly. Do not swing the torso.

Coaching cues

• Elbows stay put.
• Wrists neutral.

Common mistakes

• Swinging the weight up. Cut the load; own the eccentric.

How to program it

Treat the Hammer Curl as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Hammer Curl does not agree with you, Bar Cable Curl trains Biceps with a different setup.

Related lifts

• Bar Cable Curl Biceps
• Barbell Bicep Curl Biceps
• Barbell Drag Curl Biceps
• Cable Concentration Curl Biceps
• Cable Curl Biceps
• Cable Hammer Curl Biceps

FAQ

What muscles does the Hammer Curl work?

The Hammer Curl works Biceps (primary), Forearms (secondary).

What equipment do I need for the Hammer Curl?

You need dumbbells.

Is the Hammer Curl suitable for beginners?

Yes. The Hammer Curl is marked beginner in this catalog. Start lighter than you think and film one set from the side.