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Hammer Curls

Hammer Curls trains 2 of the 18 muscle groups Full Coverage tracks: Biceps 80%, Forearms 50%.

Accessory Level: Beginner Dumbbells Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Hammer Curls - Start position
Start position
Hammer Curls - Finish position
Finish position

How to do it

  1. Stand holding a dumbbell in each hand with your palms facing each other, arms straight.
  2. Keep that neutral grip for the whole rep - no rotation.
  3. Curl the dumbbells straight up toward your shoulders.
  4. Squeeze, then lower slowly.
  5. The neutral grip shifts work onto the forearm and the outer part of the biceps.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Dumbbell Curl, it loads Forearms 20 points higher, Biceps 10 points lower. Compared with the Incline Dumbbell Curl, it loads Forearms 30 points higher, Biceps 10 points lower. It needs Dumbbells where the other uses Dumbbells + Bench.

Other ways to train this

Other exercises for the Biceps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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