Hammer curl: how to do it
Main muscles: Brachialis, Brachioradialis. Helpers: Biceps. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Dumbbells
Reps
8–12
Rest
105 s
Muscle group
Arms
How to do it
- Neutral grip, palms facing each other.
- Keep the elbows still and curl the dumbbell to the shoulder without turning the wrist.
- Lower slowly.
Common mistakes
Swinging the torso, rotating the wrist at the top.
Muscles worked
primary·secondary
- Primary
- Brachialis, Brachioradialis
- Secondary
- Biceps
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Programs that use it
- Upper/lower, 4 days3 × 8–12
- 5-day split3 × 8–12
- Dumbbells only, 4 days3 × 8–12
Alternatives: similar exercises
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
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