Biceps exercise
Hammer Curl
Curl with a neutral grip for brachialis, brachioradialis and biceps.
- Primary muscleBiceps
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Biceps
- Dumbbells
How to do the Hammer Curl
4 steps, in the order you do them.
- Stand tall with a dumbbell in each hand at your sides, palms facing each other.
- With your elbows tucked against your body, bend your arms while keeping a neutral grip.
- Curl up until the dumbbells reach shoulder height.
- Lower in a controlled way without swinging your torso.
Muscles worked
Alternatives to the Hammer Curl
They work the biceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 18 of the 36 routines.
- Beginners2 × 10–12
- Experienced3 × 10–12
- Rest1:00 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Upper-Legs 4 Days | Beginner | 2 × 10–12 | 1:00 |
| Glute specialization · Beginner | Beginner and intermediate | 2 × 10–12 | 1:00 |
| Calf specialization · Beginner | Beginner and intermediate | 2 × 10–12 | 1:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 10–12 | 1:30 |
| Intermediate PPL 6 Days | Intermediate | 2 × 10–15 | 1:15 |
| Upper-Legs 5 Days | Intermediate | 3 × 10–12 | 1:15 |
| PPL 3 Days | Beginner and intermediate | 2 × 10–12 | 1:00 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 2 × 10–12 | 1:00 |
Rest between sets, in minutes. And 10 more routines in the app.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
Routines that include the Hammer Curl
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
- Calf specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
More biceps exercises
Barbell CurlBiceps · Barbell
Bicep Curl to Shoulder PressBiceps · Dumbbells
Cable Bicep CurlBiceps · Cable machine
Zottman Preacher CurlBiceps · Dumbbells and bench
Frequently asked questions
What muscles does the Hammer Curl work?
The Hammer Curl works mainly the biceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 10 to 12 reps with 1 minute of rest. With more experience, 3 sets of 10 to 12 reps with 1 minute and 15 seconds of rest.
Which routines include the Hammer Curl?
It appears in 18 of the 36 Mobbe routines, such as Beginner Upper-Legs 4 Days, Glute specialization · Beginner, and Calf specialization · Beginner.