Arms · Isolation Exercise
Hammer Curl
The Hammer Curl is an isolation exercise that primarily trains the Biceps, with help from the Forearms. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Dumbbell
Beginner
Muscles worked
Biceps — primary
Forearms — assist
How to perform the Hammer Curl
1
Set up
Neutral grip, palms facing in the whole rep.
2
Execute
Curl without rotating wrists.
3
Form check
Targets brachialis and forearms; squeeze at the top.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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