At a glance
- Main muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 1 kg
How to do it
- Thumbs up.
- Elbows still.
- Controlled.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Good for the brachialis and forearm, less so for the biceps itself.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Rope Hammer Curl · Cable · rating B
- Dumbbell Curl · Dumbbell · rating B
- Reverse EZ-Bar Curl · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the hammer curl.
Let Mitta set the weight.
Mitta plans the hammer curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
hammer curl
What muscles does the hammer curl work?
The hammer curl mainly trains your biceps. Your forearms help.
How many reps of the hammer curl should I do?
Mitta plans the hammer curl at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the hammer curl?
Good alternatives that train the same muscle are the cable rope hammer curl, dumbbell curl and reverse EZ-bar curl.
Is the hammer curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the hammer curl have rating B?
Good for the brachialis and forearm, less so for the biceps itself.