Hammer Curls

How to do the Hammer Curls

While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight in to your body. Lower the weight slowly back to the starting position
Spotter Information:
Spotting can be done by standing in front of the individual.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Biceps Brachii
  • Brachialis
  • Forearm
  • Arms
  • Isolation
  • Dumbbell

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
33.7 lbs13 44.1 lbs

What is a good starting weight?

Based on an average weight lifted of 33.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 16 lbs and aim for 12-15 reps.


Workouts Plans with Hammer Curls

Purpose Type Level
Hypertrophy Advanced
Hypertrophy Advanced
Muscular Definition Beginner
Sport Specific Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate
Strength Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.