Hammer Curl
The hammer curl is an isolation exercise that primarily trains the brachioradialis and brachialis, with the biceps and forearms assisting. Equipment: dumbbells. Suited to beginner lifters.
- Primary muscles
- Brachioradialis And Brachialis
- Secondary muscles
- biceps and forearms
- Muscle group
- arms
- Equipment
- dumbbells
- Movement pattern
- Isolation
- Difficulty
- Beginner
- Also searched as
- hammer curls, dumbbell hammer curl, rope hammer curl
Complete hammer curl guides
- Proper formHammer Curl: Proper Form, Step by StepLearn hammer curl proper form: setup, step-by-step execution, breathing, tempo, common mistakes with fixes, and a safety-first FAQ for pain-free training.
- Muscles workedHammer Curl: Muscles Worked and Best AlternativesClear, practical breakdown of hammer curl muscles (primary and secondary), program placement, and four evidence-aware alternatives with when to choose each.
- Sets and repsHow Many Sets and Reps for the Hammer Curl?Clear, evidence-aware set/rep ranges for hammer curls by goal (strength, hypertrophy, endurance), progression rules, and when to add weight vs reps.
- Common mistakesThe Most Common Hammer Curl Mistakes (and How to Fix Them)Stop wasting reps: the 6 most common hammer curl mistakes, why they happen, what they cost, and one concrete fix for each—no fluff, just practical fixes.
- At-home alternativesHammer Curl Alternatives at Home (Minimal Equipment)Practical at-home hammer-curl substitutes using dumbbells, bands, bodyweight. What each preserves vs loses and when a gym is warranted for progressive overload.
Related exercises
Train the same muscles or the same movement pattern.
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