Hammer Curl
Use dumbbells to curl. Bend and straighten the elbows. Targets biceps (plus forearms); easy to fix left–right imbalances. Builds biceps thickness and arm shape.
Basic Info
- Primary Muscle Group
- Arms
- Detailed Muscles
- Biceps / Brachialis / Triceps / Forearms
- Equipment
- Dumbbell
- Also Known As
- ハンマー
How to Perform
- Keep elbow position stable.
- Lift by flexing at the elbow.
- Lower slowly while maintaining tension.
Form Tips
- Do not swing elbows
- Avoid overextending wrists
Pro Tips
- Keeping elbows fixed helps target the working muscle.
- Control the lowering phase instead of rushing reps.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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