Hammer Curl

The hammer curl is an isolated exercise your biceps.


How to perform the hammer curl

  1. Stand straight, holding the dumbells at your sides, palms facing inwards.
  2. Keeping your elbows at locked at your sides, slowly lift the dumbells until they almost touch your shoulders.
  3. Slowly lower the weights back.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Brachioradialis (Forearm - upper, outer)
Secondary Muscles

  • Brachialis (Lower Biceps)
  • Biceps Brachii (Biceps)

Stabilizer Muscles
  • Deltoid, Anterior (Shoulder - front)
  • Levator Scapulae (Rear Neck)
  • Trapezius, Middle (Upper Traps)
  • Trapezius, Upper (Upper Traps)
  • Wrist Flexors (Inner forearm)

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

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I created Great-Workout.com so that I could share my knowledge and experience in the area of fitness, nutrition, and muscle building exercises. Many people don't know where to start when it comes to fitness and I hope this website can be a good starting point.

About Strength

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. - Arnold Schwarzenegger