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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 6-8 | 2-3 min |
| Hypertrophy | 3-4 | 10-15 | 45-60s |
| Endurance | 3 | 15-25 | 30s |
| Fat Loss | 3 | 12-20 | 30-45s |
Add Hammer Curl to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
2
cal/min light
3
cal/min moderate
5
cal/min vigorous
Curl across chest for peak
Cable version, constant tension
One arm at a time
Yes. Hammer Curl burns approximately 3 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include rotating wrists during the curl and using body momentum. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Cross-Body Hammer, Rope Hammer Curl, Alternating Hammer. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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