How to Do the Hammer Curl: Form, Starting Weight, Sets
The Hammer Curl is a dumbbell exercise that mainly works your biceps. Beginners start with 2 sets of 12–15 reps and add 1 kg once every set hits the target.
Form in 3 steps
- Stand tall with a dumbbell in each hand, arms down and palms facing your body.
- Keep your elbows at your sides. Breathe out and curl the weights up, keeping your palms facing each other.
- Pause briefly at the top. Breathe in and lower slowly until your arms are almost straight.
Common mistakes
- Swinging your upper body for momentum: your arms do less. Stand tall and move only your arms.
- Elbows drifting forward: your shoulders join in. Keep your elbows pinned to your sides.
- Rotating your wrists as you lift: it turns into a regular curl. Keep your palms facing each other from start to finish.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 6kg |
| 60 kg woman, beginner | 4kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 1 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Hammer Curl to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Hammer Curl?
DailyFit starts beginners at about 9% of body weight (65% of that for women). That is about 6 kg for a 70 kg man and 4 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
How is this different from a regular Dumbbell Curl?
Curling with your palms facing each other works not just your biceps but also the outside of your upper arm and your forearms. Switching between the two helps you train your arms more evenly.
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