Hammer Curl
Hammer Curl 1RM Calculator
Estimate your one-rep max
Hammer Curl Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 0 | 10 | 25 | 45 | 70 |
| 130 kg | 0 | 10 | 25 | 50 | 75 |
| 140 kg | 0 | 10 | 30 | 50 | 80 |
| 150 kg | 0 | 15 | 30 | 55 | 85 |
| 160 kg | 0 | 15 | 35 | 60 | 90 |
| 170 kg | 0 | 15 | 35 | 60 | 95 |
| 180 kg | 0 | 20 | 40 | 65 | 100 |
| 190 kg | 0 | 20 | 40 | 70 | 105 |
| 200 kg | 0 | 20 | 45 | 70 | 110 |
| 210 kg | 0 | 25 | 45 | 75 | 115 |
| 220 kg | 0 | 25 | 50 | 80 | 120 |
How to Perform the Hammer Curl
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip, where your palms face each other. Keeping your upper arms stationary and elbows close to your torso, curl the dumbbells upward by bending at the elbows. Maintain the neutral grip throughout the entire movement, without rotating the wrists. Squeeze at the top when your forearms are vertical, then lower under control to full extension.
Muscle Activation
The hammer curl shifts emphasis from the biceps brachii to the brachialis and brachioradialis. The brachialis lies underneath the biceps and, when well-developed, pushes the biceps up for a taller arm appearance. The brachioradialis is the largest forearm muscle and contributes significantly to arm thickness when viewed from the side. The biceps still contribute but are less active due to the neutral grip position.
Common Mistakes
- Rotating the wrists during the curl, turning it into a standard dumbbell curl and reducing brachialis emphasis.
- Swinging the body for momentum rather than using strict elbow flexion.
- Not keeping the elbows pinned to the sides, allowing them to drift forward.
- Performing reps too quickly without controlling the eccentric phase.
Variations
Cross-body hammer curls, where the dumbbell is curled across the body toward the opposite shoulder, increase brachialis emphasis. Rope hammer curls using a cable machine provide constant tension. Incline hammer curls performed on an incline bench increase the stretch at the bottom. Preacher hammer curls eliminate momentum entirely.
Programming Tips
Include hammer curls for 3-4 sets of 10-15 reps, 2-3 times per week. They pair well with standard bicep curls and can be performed in the same session. Hammer curls are also beneficial for improving grip strength, which transfers to pulling exercises like deadlifts and rows.