Liftworthy
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Liftworthy

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

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General training information, not medical advice. If something hurts, stop and see a professional.
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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 forearms
#4 of 11
See the full list →
Research
68
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 68
Target tensionStrong
Loaded stretchFair
ProgressionStrong
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • BWrist RollerOther
  • BReverse CurlBarbell
  • BTowel HangBodyweight
  • SWrist CurlDumbbell

Takes

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280