TIERS
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TIERS

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

Dumbbells setup →
How to do itPicture · 3 steps
  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
B
For biceps
#14 of 19
See the full list →
Research
68
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 68
Target tension · 35%4/5
Loaded stretch · 25%2/5
Progression · 20%4/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • ACable CurlCable
  • SIncline Dumbbell CurlDumbbell

Takes

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