Isolation · Isolation
Hammer Curl
Targets Biceps, Forearms with an optimal working range of 8–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Hammer Curl:
- 1 Maintain neutral grip with thumbs pointing up throughout
- 2 Curl dumbbell toward shoulder without wrist rotation
- 3 Keep upper arms stable against torso
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Rocking shoulders back and forth
- ✕ Using heavy body momentum
Programs Featuring Hammer Curl (10)
5×5 Power-Bro Split (Strength + Bodybuilding)
A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.
Smolov Jr. Squat + Upper Bodybuilding Split
Combines the rapid squat strength gains of Smolov Jr. (6×6, 7×5, and 8×4 squat waves) with dedicated Chest/Shoulders/Triceps and Back/Biceps bodybuilding hypertrophy days.
6-Day Linear Push / Pull / Legs (PPL)
A 6-day Push/Pull/Legs powerbuilding and bodybuilding routine that opens every session with a heavy 5×5 or 3×5 compound barbell lift followed by high-frequency hypertrophy volume.
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
4-Day Upper / Lower Bodybuilding Split
A balanced 4-day Upper/Lower hypertrophy routine training every muscle group twice per week in the 6–15 rep range with compound barbell anchors and targeted isolation work.
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Dante Trudel’s famous high-intensity power-bodybuilding system combining Rest-Pause top clusters, loaded fascia stretching, heavy Deadlift/Row straight sets, and 20-rep Squat Widowmakers.
FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.
Smolov Jr. Bench Press + 4-Day Bodybuilding Split
3-week, 4-day hybrid specialization block pairing the legendary Smolov Jr. Bench Press cycle (6×6, 7×5, 8×4, 10×3) with Back, Leg, Shoulder, and Arm bodybuilding accessories.