Hammer Curl
Muscles worked
Instructions
- 1Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- 2The palms of the hands should be facing your torso. This will be your starting position.
- 3Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- 4After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- 5Repeat for the recommended amount of repetitions.
About Hammer Curl
The hammer curl is done with dumbbells in a neutral grip, palms facing each other, without wrist rotation. This position targets the brachialis, sitting under the biceps, and the brachioradialis of the forearm on top of the biceps: the result is a thicker arm and stronger forearms. Keep the elbows fixed and lift without swinging, like raising a hammer. It is an ideal complement to standard curls: by developing the brachialis, it 'pushes' the biceps up and visually makes the arm look bigger.
check_circleBenefits
- check_circleDevelops the brachialis to thicken the arm
- check_circleStrongly strengthens the brachioradialis and forearm
- check_circleEases wrist strain thanks to the neutral grip
lightbulbExecution tips
- lightbulbKeep the palms facing each other throughout the movement
- lightbulbKeep the elbows fixed against your torso
- lightbulbRaise the dumbbell toward the shoulder without rotating the wrist
- lightbulbControl the descent to maximize tension
warningCommon mistakes
- warningRotating the wrist into supination during the curl
- warningSwinging the body to help lift
- warningLetting the elbows drift forward at the top
- warningChoosing a load that prevents full range of motion
helpFrequently asked questions
What's the difference between hammer curls and regular dumbbell curls?expand_more
The hammer curl uses a neutral grip that targets the brachialis and forearm more, while the regular curl emphasizes the biceps.
Do hammer curls build bigger forearms?expand_more
Yes, the neutral grip heavily recruits the brachioradialis, a key muscle for forearm development.
Hammer curl standing or on an incline bench?expand_more
Standing is the standard. On an incline bench, the starting stretch increases and the brachialis works over a larger range — a useful variation to change the stimulus now and then.
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