How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hammer curl in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hammer Curl: how to do it and muscles worked

The hammer curl mainly works your biceps and forearms. You need dumbbells.

Muscles worked

Main

How to do the hammer curl

1
Stand tall holding a dumbbell in each hand at your sides with a neutral grip, palms facing your thighs. Keep your elbows tucked in and your core braced.
2
Curl the dumbbells up toward your shoulders without rotating your wrists, like holding a hammer. Squeeze at the top.
3
Lower slowly until your arms are straight. Breathe out as you curl and in as you lower.

Form tip: Keep your wrists straight and your elbows pinned; if you swing your torso, the dumbbells are too heavy.

Common questions

Which muscles does the hammer curl work?: The hammer curl mainly works your biceps and forearms.
What equipment do I need for the hammer curl?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hammer curl in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More biceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.