Bodyweight Hammer Curl
No-equipment variation that still targets the brachialis through isometric or partner-resisted work.
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: brachialis & biceps. Secondary: forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 12-20 reps |
| Estimated calories burned | ~20 kcal |
| Equipment | None needed |
How to do it
- Stand or sit with arms in a neutral hammer position.
- Perform controlled curling motions using body tension or light external resistance.
- Focus on squeezing the brachialis and biceps.
- Maintain strict form.
- Repeat for desired reps.
Coaching tips
Benefits
No-equipment variation that still targets the brachialis through isometric or partner-resisted work.
Common mistakes
Avoid losing tension or rushing the movement.
Make it harder
Add a pause or increase time under tension.
Make it easier
Reduce range or reps.
Breathing
Exhale on the contraction, inhale on the release.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.