Hammer Curl

These notes combine advice from 6 reviewed passages across 3 workouts.

Overview

The hammer curl is a loaded arm exercise performed by moving the weight upward along a controlled path. Its main technical demands are keeping the elbow, head, and torso under control and avoiding momentum. Changes in the arm path can shift the perceived effort between the wrist area and upper arm. [1] [2] [5] [6]

Arm path and emphasis

With the sideward path, an estimated 60–70 percent of the effort is in the wrist area and about 30 percent in the upper arm. Bringing the arm inward reverses that estimated balance, placing 60–70 percent of the effort in the upper arm and about 30 percent in the wrist area. [1]

Elbow path

For one-arm repetitions, move the load upward while keeping the working elbow in place. [2]

For the path that continues from shoulder height into an upward press, do not lift the elbows early. Keep them fixed through the initial range, then press upward and open toward the target along a narrow, corridor-like path. [4]

Body position and control

Stand upright and keep the head and torso stable while the arms and shoulders lift the load. Do not throw the head backward or drive the torso forward. If the arms cannot reach full height without momentum, stop short rather than forcing the range. Using body momentum to pull upward from the bottom disrupts the form. [5] [6]

Coach’s experience

In his own training, the coach generally uses a load of 15 at a body weight of about 72 kg and sees no need to go higher. At 80 kg, he recalls using nearly 20. He plans to postpone gaining size for one or two years because he finds that added size greatly reduces his speed. [3]

Sources

1. 2025-05-19, 5761.6-5807.6s

Workout: workout:2025-05-19

Passage: passage:2025-05-19:001872-001890

2. 2026-01-28, 1646.2-1652.1s

Workout: workout:2026-01-28

Passage: passage:2026-01-28:000446-000450

3. 2026-01-28, 1657.9-1687.7s

Workout: workout:2026-01-28

Passage: passage:2026-01-28:000452-000464

4. 2026-02-14, 3083.3-3096.4s

Workout: workout:2026-02-14

Passage: passage:2026-02-14:000822-000827

5. 2026-02-14, 3252.8-3265.2s

Workout: workout:2026-02-14

Passage: passage:2026-02-14:000868-000875

6. 2026-02-14, 3291.9-3299.3s

Workout: workout:2026-02-14

Passage: passage:2026-02-14:000880-000883