Hammer Curl
Neutral-grip hammer curls. Builds the brachialis and forearms. It works mainly the biceps and forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Hammer Curl
- Stand tall with a dumbbell in each hand, palms facing each other, elbows at your sides.
- Curl the dumbbells up towards the shoulders keeping the thumbs on top, the upper arms still.
- Squeeze at the top for a second, then lower over 2–3 seconds to straight arms.
- No swinging from the hips; the neutral grip lets you go a little heavier than a regular curl, not a lot.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Primary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Brachialis — the muscle that pushes the biceps up
- Thicker arm seen from the side
- Strong forearms and grip
How Flawless ranks Hammer Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Hammer Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Hammer Curl work?
It works mainly the biceps and forearm flexors.
How do you do Hammer Curl?
Stand tall with a dumbbell in each hand, palms facing each other, elbows at your sides. Curl the dumbbells up towards the shoulders keeping the thumbs on top, the upper arms still. Squeeze at the top for a second, then lower over 2–3 seconds to straight arms. No swinging from the hips; the neutral grip lets you go a little heavier than a regular curl, not a lot.
How does Flawless rank Hammer Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.