HyperBody
Exercise library · Arms

Hammer Curl.

Isolation exercise for the biceps and brachialis, promoting arm thickness and forearm strength.

BeginnerDumbbells
Hammer Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps · Brachialis
Secondary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Stand holding dumbbells with a neutral grip (palms facing each other).

  2. Step 02

    Keep your elbows tucked close to your sides.

  3. Step 03

    Curl the dumbbells upwards towards your shoulders.

  4. Step 04

    Squeeze your biceps at the top of the movement.

  5. Step 05

    Slowly lower the dumbbells back to the starting position.

  6. Step 06

    Maintain control throughout the entire range of motion.

What separates good from great

Pro cues.

  • Avoid swinging the weights; use strict form.

  • Focus on contracting the brachialis and biceps.

  • Keep wrists straight to prevent strain.