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Exercise Library / Biceps / Hammer Curl
💪 Biceps Beginner

Hammer Curl

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3
Sets
12
Reps
Dumbbell
Equipment
5.00
Cal/min

🎯 Muscles Worked

🎯
Primary
biceps
➕
Secondary
brachialis

📋 How To Perform Hammer Curl

1
Hold dumbbells with a neutral grip (palms facing each other).
2
Keep elbows fixed at your sides.
3
Curl straight up without rotating your wrists — palms stay facing in.
4
Squeeze forearm and bicep at the top, lower under control.
5
This targets the brachialis and forearm more than a standard curl.

💪 More Biceps Exercises

Concentration Curl
beginner
Reverse Barbell Curl
beginner
Chin-Up
intermediate
Cross Body Hammer Curl
beginner

❓ Frequently Asked Questions

What muscles does Hammer Curl work?
Hammer Curl primarily targets the biceps, with the brachialis working as secondary muscles.
How many sets and reps of Hammer Curl should I do?
A typical starting point is 3 sets of 12 reps, adjusted based on your goal and experience level.
What equipment do I need for Hammer Curl?
Hammer Curl requires a dumbbell.

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