Hammer Curl

Free Weights / Beginner

1 ratings

Equipment Needed

  • Dumbbells

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 31.88 lb
    average weight
  • 80.00 lb
    best weight
  • 130
    times logged
  • #29
    popularity rank

Average Sitewide Hammer Curl Weight

  • 31.37 lb
    average weight
  • 80.00 lb
    best weight
  • 82
    times logged
  • #31
    popularity rank

Average Male Hammer Curl Weight

  • 21.53 lb
    average weight
  • 35.27 lb
    best weight
  • 17
    times logged
  • #39
    popularity rank

Average Female Hammer Curl Weight

How to do the Hammer Curl:

Muscles Worked

Forearms secondary Biceps primary Muscles diagram

Details

The hammer curl is a free weights exercise that primarily targets the biceps ...more

The hammer curl is a free weights exercise that primarily targets the biceps.

The only hammer curl equipment that you really need is the following: dumbbells. There are however many different hammer curl variations that you can try out that may require different types of hammer curl equipment or maye even require no equipment at all.

Learning proper hammer curl form is easy with the step by step hammer curl instructions, hammer curl tips, and the instructional hammer curl technique video on this page. The hammer curl is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the hammer curl video, learn how to do the hammer curl, and then be sure and browse through the hammer curl workouts on our workout plans page!

Tips

  1. Your elbow should remain stationary throughout the exercise; only your forearms should move.
  2. Keep your head up as you perform the exercise.

Variations

  1. Perform the exercise while sitting down on a bench.
  2. Try alternating arms; lift the right one and then the left for one repetition.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

1 Review

  • AaronV
    almost 6 years ago
    #

    A classic

Equipment Needed

  • Dumbbells

Tips

  1. Your elbow should remain stationary throughout the exercise; only your forearms should move.
  2. Keep your head up as you perform the exercise.

Variations

  1. Perform the exercise while sitting down on a bench.
  2. Try alternating arms; lift the right one and then the left for one repetition.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation