ENVI
All muscles
Loading 3D model…
Drag to rotate · scroll/pinch to zoom · tap to select · double-click to zoom in on a muscle

Biceps

Hammer Curls

Hammer Curls (Start)Hammer Curls (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePull

A dumbbell curl with a neutral grip that works the biceps and the forearm muscles.

Strength
Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %
Effort during a set4.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall with a dumbbell in each hand, palms facing your thighs.
  2. 2Keep your elbows by your sides and your feet hip-width apart.
  3. 3Brace your core.

How to perform

  1. 1Curl the dumbbells up with your palms facing each other.
  2. 2Keep your wrists straight and your elbows still.
  3. 3Squeeze at the top, near your shoulders.
  4. 4Lower slowly to the starting position.

Alternatives

See all

More with Dumbbell

See all

Stretches for Biceps

See all