Hammer Curl
The Hammer Curl primarily works the Brachialis, Brachioradialis, with secondary activation of the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis and stabilizer support from the Anterior Deltoid, Levator Scapulae, Rectus Abdominis, Transverse Abdominis, Trapezius (Middle), Trapezius (Upper), Wrist Extensors, Wrist Flexors. It is a dumbbell isolation exercise at beginner difficulty.
The Hammer Curl is an beginner isolation exercise performed with dumbbell, following a flexion movement pattern. It primarily targets the Brachialis, Brachioradialis, with secondary engagement of the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Dumbbell curl with neutral grip emphasizing brachialis and brachioradialis.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Brachialis, Brachioradialis |
| Secondary | Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis |
Muscles Worked
The Brachialis, and Brachioradialis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Brachii (Long Head), Biceps Brachii (Short Head), and Brachialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Levator Scapulae, Rectus Abdominis, and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Brachialis (biceps)
- Primary Muscle Brachioradialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Position two dumbbells to sides, palms facing in, arms straight.
Execution
- With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder.
- Lower to original position and repeat with alternative arm.
Comments
- The biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion.
- When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical.
- This additional movement allows for relative release of tension in muscles between repetitions.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Brachialis, Brachioradialis) and can be substituted based on your equipment or variation preferences.
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