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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
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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
- check_circleIndirectly builds grip strength useful across many pulling movements
- check_circleCan be done standing, seated, or on an incline bench depending on preference
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
- lightbulbAlternate arms or lift them simultaneously depending on your session's goal
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
- warningUsing dumbbells too heavy, forcing wrist rotation
tuneVariations and alternatives
- tuneAlternating hammer curl, one arm at a time — allows full focus on each side and helps correct strength asymmetries between the two arms.
- tuneCross-body hammer curl, the dumbbell rising diagonally toward the opposite shoulder — slightly changes the pulling angle and emphasizes the brachioradialis more.
- tuneIncline bench hammer curl, back against the pad — increases the initial biceps stretch and eliminates any swinging cheat from the body.
- tuneCable hammer curl with a rope attachment — provides constant tension throughout the movement, unlike dumbbells where tension drops off at the top of the range.
person_checkWho it's for and level
Hammer curls suit all levels, but they really shine for intermediate and advanced lifters looking to visually thicken the arm beyond just the biceps. Beginners can include them from the start to learn good curling mechanics without the wrist-rotation risk that comes with a supinated classic curl. It's also an excellent choice for athletes who need strong forearms and grip strength (climbers, judokas, grip-sport practitioners), as well as for anyone looking to fix an often-neglected brachialis weakness.
shieldSafety and precautions
Hammer curls are one of the safer arm exercises, with low injury risk as long as the load stays reasonable. Avoid swinging the torso to sling the dumbbell up: this cheating motion shifts load onto the lower back and can create lumbar discomfort. Always keep a slight bend in the elbow at the bottom rather than locking out fully, to protect the biceps tendon. If you feel pain on the outer side of the wrist or forearm, reduce the load and check that your wrist stays well aligned with the forearm throughout the movement.
calendar_monthWhere to place it in your program
Place hammer curls after a heavier biceps exercise like barbell or dumbbell curls, in the 2nd or 3rd slot of an arm session. It also works very well as a superset with a triceps extension to optimize session time. Aim for 3-4 sets of 10-15 reps for brachialis and forearm hypertrophy; heavier loads at low reps offer little benefit on this isolation movement. Two sessions per week are plenty, with at least 48 hours of recovery between arm-focused sessions.
helpFrequently asked questions
What's the difference between hammer curls and regular dumbbell curls?
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?
Yes, the neutral grip heavily recruits the brachioradialis, a key muscle for forearm development.
Hammer curl standing or on an incline bench?
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.
Can hammer curls replace regular curls?
No, they complement each other: hammer curls develop the brachialis and forearm, while regular curls target the biceps itself more. Do both for complete development.
How many sets for hammer curls?
3 sets of 10 to 15 reps are enough as a complement to a main biceps exercise, at the end of an arm session.
Can hammer curls be done on a cable machine?
Yes, using a rope attachment that keeps the neutral grip; it adds constant tension that dumbbells don't provide.
Do hammer curls engage the shoulders?
Very little if performed correctly: the shoulders should stay still, with all the movement happening at the elbow.
Does the hammer curl help improve grip strength for other sports?
Yes, by strengthening the brachioradialis and forearm flexors, it indirectly contributes to a better grip in climbing, judo, or any grip-based sport, alongside dedicated grip exercises.
Should I use a different load for hammer curls compared to regular curls in the same session?
Yes, a somewhat lighter load is often needed, since the brachialis and brachioradialis generate less maximal force than the biceps itself on this type of neutral-grip movement, especially once fatigue has already set in from the earlier exercise.
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