Exercise library / Hammer Curl

Isolation · Isolation

Hammer Curl

Hammer Curl is an isolation exercise that targets the biceps directly. Control the lowering phase, work through a full range of motion, and pick a load you can move without body English. It is easy to recover from, so it slots in almost anywhere in a session.

Primary muscles
Biceps
Secondary muscles
None to speak of
Equipment
Dumbbell
Movement pattern
Isolation
Type
Isolation (single-joint)

Substitutions

  • Dumbbell Curl

    Same isolation pattern · also trains the biceps.

  • Cable Curl

    Same isolation pattern · also trains the biceps.

Get a plan that programs Hammer Curl for you

FitCoach logs what you lift, learns how you progress, and slots Hammer Curl into your week at the right volume and load — add FitCoach to Claude and say “plan my week.”

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