Progression ladder for the Hammer Curls

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Hammer Curls

These are the substitutes for the Hammer Curls, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps

Nothing in the substitutes for the Hammer Curls scores easier than it.

Where you are now

Hammer Curls

Hammer Curls

  • Beginner
  • Dumbbell
  • Biceps

Harder steps (5)

  1. Dumbbell Revers Grip Biceps CurlPlay demonstration

    Dumbbell Revers Grip Biceps Curl

    • Beginner
    • Dumbbell
    • Biceps
  2. Olympic Barbell Hammer CurlPlay demonstration

    Olympic Barbell Hammer Curl

    • Intermediate
    • Barbell
    • Biceps
  3. Drag Curl

    Drag Curl

    • Intermediate
    • Barbell
    • Biceps
  4. Dumbbell Reverse Spider CurlPlay demonstration

    Dumbbell Reverse Spider Curl

    • Intermediate
    • Dumbbell
    • Biceps
  5. EZ Barbell Spider CurlPlay demonstration

    EZ Barbell Spider Curl

    • Intermediate
    • Ez-barbell
    • Biceps

Log a workout on the Hammer Curls

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