Evenset
Hammer Curl: what to pair it with
Planning a session around Hammer Curl? Here is what fits next to it in three common training splits, chosen by the same pairing rules the Evenset app uses, plus alternatives that train the same muscle.
- Main muscle
- Biceps
- Movement
- Pull
- Body region
- Upper body
- Equipment
- Dumbbell
Push / Pull: balance it with the opposite movement
Hammer Curl is a pull. In a push/pull pairing, Evenset puts pushes for the same body region next to it, so pulling work is balanced by pressing work.
Upper / Lower: other muscles on the same day
On an upper/lower split, Evenset suggests exercises for the same half of the body (upper body) that train a different main muscle, so the day does not lean on a single muscle.
Full Body: reach the other body regions
In a full-body session, Evenset pairs Hammer Curl with exercises for the other body regions, so one workout covers more than the upper body.
- Back Squat
- Conventional Deadlift
- Hip Thrust
- Standing Calf Raise
- Plank
- Hip Adduction Machine
Alternatives to Hammer Curl
These train the same main muscle (biceps) with the same kind of movement. Handy when the equipment is taken, or when you train somewhere with a different setup.
- Barbell Curl
- Dumbbell Curl
- Preacher Curl
- Incline Dumbbell Curl
- Concentration Curl
- Cable Curl
Example: a full-body session with Hammer Curl
One squat or lunge, one upper-body push, one hinge, one upper-body pull and one core exercise. The big lower-body lifts and presses come first and core comes last, which is a common convention; reorder it to suit you.
The lists follow fixed pairing rules, not popularity or sponsorship. They are a starting point for choosing exercises, not a training plan or medical advice.
Build it in Evenset
Evenset is a free workout builder and gym log. Pick a split, add Hammer Curl, and it suggests what fits next. No account needed.
Start a workout