Muscles Worked
Learn more in the Biceps training guide →
Primary
Brachialis
Secondary
Biceps
Forearms
Highlighted muscles
How To Perform
- 1 Hold dumbbells with a neutral grip, thumbs pointing upward.
- 2 Curl both arms simultaneously keeping the thumbs up throughout.
- 3 Squeeze at the top, then lower under control.
Form Cues
- ✓ Do not rotate the wrist — maintain a neutral grip throughout.
- ✓ Keep upper arms stationary.
Common Mistakes
- ✗ Rotating into supination at the top — this defeats the purpose of the hammer curl.
- ✗ Swinging to assist the weight.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Hammer Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Hammer Curl should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for brachialis. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Hammer Curl target?
Hammer Curl primarily targets the Brachialis. Secondary muscles include Biceps, Forearms.
Is Hammer Curl good for beginners?
Hammer Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Hammer Curl, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.