GymPlan AIHammer Curls
Hammer Curls is a beginner isolation dumbbell exercise that mainly works your biceps.
💪 Biceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the hammer curls
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles worked
Primary: Biceps
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialHammer Curls alternatives
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Hammer CurlDumbbell · BeginnerFAQ
What muscles does the hammer curls work?
It mainly works your biceps.
How many sets and reps of hammer curls should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the hammer curls good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.