EXERCISE GUIDE
Hammer Curl The Hammer Curl is a beginner dumbbell curl that primarily trains the biceps. It is useful for training elbow flexion and adding direct biceps work.
Primary muscles biceps
Secondary muscles None
Equipment dumbbell
Difficulty beginner TARGET AREA
Muscles worked THE MOVEMENT
How to perform Stand or sit tall with the dumbbells by the sides and the palms facing each other. Keep the upper arms close to the torso and the wrists neutral. Curl the dumbbells without rotating the palms or swinging the body. Lower under control until the elbows are straight and repeat. Keep the upper arm mostly still while the forearm moves. Control the lowering phase instead of dropping the weight. Use a grip and load that let you finish the rep without swinging. STAY SHARP
Common mistakes Driving the elbows forward and turning the curl into a shoulder movement. Swinging the torso to get the weight moving. Cutting the bottom position short to use more load. IRONYOU RANK CALCULATOR
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COPPER SILVER GOLD TITANIUM IRON
EXAMPLE RESULT 67% to Gold II
TARGET 82.5 kg × 8
BEST RANKED SET 80 kg × 8
STRENGTH SCORE 51.0
Rank is based on your best qualifying strength set.
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Flat Barbell Bench Press barbell · empirical_strength → Incline Barbell Bench Press barbell · derived_strength → Flat Dumbbell Bench Press dumbbell · family_derived_strength → Chest Fly Machine machine · family_derived_strength → Push-Up bodyweight · points_v1 → Barbell Row barbell · family_derived_strength → Seated Cable Row cable · family_derived_strength → Overhand Pull-Up bodyweight · points_v1 → Overhand Lat Pulldown machine · family_derived_strength → Deadlift barbell · empirical_strength → Romanian Deadlift barbell · derived_strength → Barbell Shoulder Press barbell · derived_strength → Dumbbell Shoulder Press dumbbell · family_derived_strength → Lateral Raise dumbbell · family_derived_strength → Face Pull cable · family_derived_strength → Dumbbell Biceps Curl dumbbell · family_derived_strength → Hammer Curl dumbbell · family_derived_strength → Machine Preacher Curl machine · family_derived_strength → Triceps Pushdown cable · family_derived_strength → Skullcrusher barbell · family_derived_strength → Back Squat barbell · empirical_strength → Front Squat barbell · derived_strength → Leg Press machine · family_derived_strength → Leg Extension machine · family_derived_strength → Leg Curl machine · family_derived_strength → Machine Standing Calf Raise machine · family_derived_strength → Bulgarian Split Squat dumbbell · family_derived_strength → Hip Thrust barbell · derived_strength → Plank bodyweight · points_v1 → Cable Crunch cable · family_derived_strength → Goblet Squat dumbbell · family_derived_strength → Walking Lunge dumbbell · family_derived_strength → Dumbbell Romanian Deadlift dumbbell · family_derived_strength → Single-Leg Dumbbell Romanian Deadlift dumbbell · family_derived_strength → Dumbbell Leg Curl dumbbell · family_derived_strength → Glute Bridge bodyweight · points_v1 → One Arm Dumbbell Row dumbbell · family_derived_strength → Chest-Supported Dumbbell Row dumbbell · family_derived_strength → Bench Dip bodyweight · points_v1 → Overhead Dumbbell Triceps Extension dumbbell · family_derived_strength → Single Arm Overhead Dumbbell Triceps Extension dumbbell · family_derived_strength → Cable Overhead Triceps Extension cable · family_derived_strength → Single Arm Cable Overhead Triceps Extension cable · family_derived_strength → Dumbbell Rear Delt Fly dumbbell · family_derived_strength → Bodyweight Standing Calf Raise bodyweight · points_v1 → Single Leg Bodyweight Standing Calf Raise bodyweight · points_v1 → Crunch bodyweight · points_v1 → Machine Row machine · family_derived_strength → Single Arm Cable Row cable · family_derived_strength → Straight Arm Pulldown cable · family_derived_strength → Back Extension bodyweight · points_v1 → Ab Wheel Rollout bodyweight · points_v1 → Hip Abduction Machine machine · family_derived_strength → Pallof Press cable · family_derived_strength → Cable Woodchop cable · family_derived_strength → Hip Abduction Machine machine · family_derived_strength → Dual Cable Lateral Raise cable · family_derived_strength → Cable Biceps Curl cable · family_derived_strength → Single Arm Dumbbell Biceps Curl dumbbell · family_derived_strength → Single Arm Cable Biceps Curl cable · family_derived_strength → EZ Bar Biceps Curl ez_bar · family_derived_strength → EZ Bar Preacher Curl ez_bar · family_derived_strength → Dumbbell Preacher Curl dumbbell · family_derived_strength → Single Arm Dumbbell Preacher Curl dumbbell · family_derived_strength → Rope Triceps Pushdown cable · family_derived_strength → Straight Bar Triceps Pushdown cable · family_derived_strength → Single Arm Triceps Pushdown cable · family_derived_strength → EZ Bar Lying Triceps Extension ez_bar · family_derived_strength → Dumbbell Lying Triceps Extension dumbbell · family_derived_strength → Cable Lying Triceps Extension cable · family_derived_strength → Single Leg Extension machine · family_derived_strength → Assisted Pull-Up machine · points_v1 → Wide Overhand Pull-Up bodyweight · points_v1 → Neutral Grip Pull-Up bodyweight · points_v1 → Wide Overhand Lat Pulldown machine · family_derived_strength → Neutral Grip Lat Pulldown machine · family_derived_strength → Underhand Lat Pulldown machine · family_derived_strength → Single Arm Lat Pulldown machine · family_derived_strength → Cable Chest Fly cable · family_derived_strength → Flat Dumbbell Chest Fly dumbbell · family_derived_strength → Incline Dumbbell Chest Fly dumbbell · family_derived_strength → Horizontal Cable Chest Fly cable · family_derived_strength → Single Arm Horizontal Cable Chest Fly cable · family_derived_strength → Low to High Cable Chest Fly cable · family_derived_strength → Single Arm Low to High Cable Chest Fly cable · family_derived_strength → High to Low Cable Chest Fly cable · family_derived_strength → Single Arm High to Low Cable Chest Fly cable · family_derived_strength → Machine Chest Fly machine · family_derived_strength → Single Arm Machine Chest Fly machine · family_derived_strength → Single Arm Dumbbell Lateral Raise dumbbell · family_derived_strength → Single Arm Cable Lateral Raise cable · family_derived_strength → Chin-Up bodyweight · points_v1 → Dead Bug bodyweight · points_v1 → Hack Squat machine · family_derived_strength → Hanging Knee Raise bodyweight · points_v1 → Hip Adduction Machine machine · family_derived_strength → Decline Barbell Bench Press barbell · family_derived_strength → Decline Dumbbell Bench Press dumbbell · family_derived_strength → Single Arm Machine Chest Press machine · family_derived_strength → Incline Dumbbell Bench Press dumbbell · family_derived_strength → Machine Chest Press machine · family_derived_strength → Machine Shoulder Press machine · family_derived_strength → Single Arm Dumbbell Shoulder Press dumbbell · family_derived_strength → Single Arm Machine Shoulder Press machine · family_derived_strength → Parallel Bar Dip bodyweight · points_v1 → Machine Rear Delt Fly machine · family_derived_strength → Dual Cable Rear Delt Fly cable · family_derived_strength → Single Arm Dumbbell Rear Delt Fly dumbbell · family_derived_strength → Single Arm Cable Rear Delt Fly cable · family_derived_strength → Single Arm Machine Rear Delt Fly machine · family_derived_strength → Machine Seated Calf Raise machine · family_derived_strength → Dumbbell Seated Calf Raise dumbbell · family_derived_strength → Seated Leg Curl machine · family_derived_strength → Single Leg Seated Leg Curl machine · family_derived_strength → Lying Leg Curl machine · family_derived_strength → Single Leg Lying Leg Curl machine · family_derived_strength → Standing Single Leg Curl machine · family_derived_strength → Single Leg Machine Standing Calf Raise machine · family_derived_strength → Single Leg Dumbbell Standing Calf Raise dumbbell · family_derived_strength → Barbell Romanian Deadlift barbell · derived_strength → Single Leg Dumbbell Romanian Deadlift dumbbell · family_derived_strength → Barbell Hip Thrust barbell · derived_strength → Machine Hip Thrust machine · family_derived_strength → Bodyweight Crunch bodyweight · points_v1 → Machine Crunch machine · family_derived_strength → Side Plank bodyweight · points_v1 → Single Arm Machine Preacher Curl machine · family_derived_strength →
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Copper I Copper II Copper III Silver I Silver II Silver III Gold I Gold II Gold III Titanium I Titanium II Titanium III IRON Copper I Copper II Copper III Silver I Silver II Silver III Gold I Gold II Gold III Titanium I Titanium II Titanium III IRON
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Standards Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: weight of one dumbbell. Public value: per dumbbell.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier. Standards are derived from the production IronYou Rank V1 model. Related variations: Single Arm Cable Biceps Curl, Cable Biceps Curl, and EZ Bar Biceps Curl. Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently. EARLY ACCESS
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