Hammer Curl
A curl with the thumbs up: trains the brachialis and forearm alongside the biceps, and is easier on the wrists.
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How to do the hammer curl
- 1Stand holding dumbbells at your sides with palms facing each other.
- 2Keep the elbows at your sides and curl the weights up, thumbs leading.
- 3Stop when the forearms are nearly vertical.
- 4Lower under control.
When to pick it: Pick it for thicker arms and forearms, or when regular curls bother your wrists.
Form cues
- Thumbs to shoulders
- Wrists straight
- Elbows fixed
Common mistakes
- Swinging
- Letting the wrists bend
- Rushing the lowering
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
