Hammer Curls
The Hammer Curls primarily targets your Biceps. It requires dumbbell and is best suited to beginner lifters.
Beginner level · Equipment: Dumbbell · Isolation · Pull
Primary muscles: Biceps
How to perform Hammer Curls
- Step 1. 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.
- Step 2. The palms of the hands should be facing your torso. This will be your starting position.
- Step 3. 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.
- Step 4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Step 5. Repeat for the recommended amount of repetitions.
Sample sets & reps for Hammer Curls
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Biceps exercises
- Barbell Curl — barbell
- Barbell Curls Lying Against An Incline — barbell
- Brachialis-SMR — stretch
- Cable Hammer Curls - Rope Attachment — cable
- Cable Preacher Curl — cable
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