ProgreviaHammer curl
Home › Exercises › Biceps › Hammer curl
How to do it
Neutral grip (palms facing) to load the brachialis and brachioradialis as well as the biceps. Curl without swinging, keeping the elbows pinned to the torso, and control the lowering.
Muscles worked
Mainly biceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.5 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Swinging the body and letting the elbows drift forward, turning the curl into a shoulder movement.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Hammer curl compares with other biceps exercises
The catalogue has 16 exercises with biceps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Hammer curl is number 4 (tied with 9 others).
That makes it a good candidate for adding biceps sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 10 alternatives, such as Band concentration curl, Resistance band biceps curl and Band hammer curl.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Overhead cable curl | cable | Low (0.5 out of 2.2) | Basic |
| Low cable curl | cable | Low (0.5 out of 2.2) | Basic |
| Incline dumbbell curl | dumbbells | Low (0.5 out of 2.2) | Basic |
| Reverse barbell curl | barbell | Low (0.5 out of 2.2) | Basic |
| Hammer curl | dumbbells | Low (0.5 out of 2.2) | Basic |
| Zottman curl | dumbbells | Low (0.6 out of 2.2) | Needs coaching |
| Barbell curl | barbell | Low (0.6 out of 2.2) | Basic |
| EZ bar curl | barbell | Low (0.6 out of 2.2) | Basic |
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Hammer curl based on your level, goal and available days.
Build your Biceps workout
Generate a full routine with the emphasis on Biceps and Hammer curl among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Hammer curl work?
Hammer curl mainly works the biceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Hammer curl should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for biceps to your level (about 10–20 sets per muscle per week).
Is Hammer curl good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow biceps.
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