Biceps curl · Dumbbells
Hammer Curl
The Hammer Curl is a biceps exercise for the biceps and grip, done with dumbbells.
- Biceps
- Grip
The animated figure highlights the muscles worked.
How to do it
- Palms face each other
- Elbows stay still
- Control the way down
Sets and reps
How the 13 BindTrue programs that use it dose the Hammer Curl:
- Sets
- 2–3
- Reps
- 10–15
- Rest
- 45 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Back & arms: 3 × 12 · 5 days a week
- Lean & Shredded Upper B: 3 × 12 · 5 days a week
- Cover Model Shoulders & arms: 3 × 12 · 5 days a week
- Sleeveless Season Full B: 3 × 10–12 · 3 days a week
- Sleeve Stretcher Upper B: 3 × 10–12 · 4 days a week
- V-Taper Builder Thickness: 3 × 10–15 · 4 days a week
- Tree Trunk Legs Upper B: 2 × 10–15 · 4 days a week
- Five-Day Mass Builder Pull: 3 × 10–12 · 5 days a week
- Home Iron Full Body B: 3 × 10–15 · 3 days a week
- Golden-Era Split Shoulders & arms: 3 × 10–12 · 6 days a week
- Push Pull Legs Pull A: 2 × 10–12 · 6 days a week
- Upper/Lower 4-Day Upper B: 2 × 10–12 · 4 days a week
- Fat Loss + Muscle Upper B: 3 × 12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.