About this exercise
Builds the biceps and forearms by curling a weight plate held with a neutral grip. The hammer-style position emphasizes the brachialis for thicker-looking arms.
Weight-plate hammer curl
Step by step instructions, muscle activation and variants for the Weight-plate hammer curl.
EasyBiceps
How to Perform
- Stand upright holding a weight plate by its sides with both hands
- Keep your elbows close to your torso and your back straight
- Curl the plate upward toward your shoulders by bending your elbows
- Squeeze your biceps at the top of the movement
- Slowly lower the plate back down until your arms are fully extended
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Weight-plate hammer curl
The Weight-plate hammer curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.