Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Forearms

Hammer Curl

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Biceps, Forearms

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Top
Main muscles
  1. 1Palms face each other throughout
  2. 2Curl toward your shoulder
  3. 3Elbows stay at your sides

Most common mistake

Swinging heavy dumbbells with the back.

Watch a demo

Good for

  • Top 10 for forearms
  • Easy on the joints and recovery

Compare with

vs Zottman Curlvs Reverse Curlvs Wrist Roller
B
For climbing
#10 of 24
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
TransferGood
Injury protectionGood
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SHangboard HangOther
  • SPull-UpBodyweight
  • AWeighted Pull-UpBodyweight
  • BWrist CurlDumbbell

Takes

None yet
needed to post
280