Exercise library
Biceps · Dumbbell
Hammer Curl
Difficulty
Beginner
Sets
3–4
Reps
10–15
Equipment
Dumbbell
Target muscles
Primary Biceps
Secondary: Forearms
Variations
- · Tempo Hammer Curl
- · Paused Hammer Curl
- · Single-arm/side Hammer Curl
Proper form
- 01 Lock the joint above the working muscle to keep tension where it belongs.
- 02 Take the target muscle through its full available range.
- 03 Squeeze at the peak-contraction position for a beat.
- 04 Control the eccentric — roughly two seconds down.
Common mistakes
- × Using momentum to swing the weight.
- × Half-repping to chase load.
- × Losing joint alignment as fatigue builds.
Tips
- ✓ Use isolation to accumulate volume with low systemic cost.
- ✓ Cycle rep ranges every 4–6 weeks (8–12, 12–15, 15–20).
- ✓ Pair antagonist muscles in supersets to save time.
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