Arms · Biceps · Dumbbell
Hammer Curl
The hammer curl is a dumbbell curl with the palms facing each other throughout. The neutral grip shifts work to the brachialis and the brachioradialis in the forearm, which add thickness to the arm, and most people can use more weight than in a regular curl.
How to
Dumbbell- 1 Dumbbells at the sides, palms facing in.
- 2 Curl up keeping the neutral grip.
- 3 Lower slowly.
Tips
- The neutral grip works the brachialis and forearms along with the biceps.
- Curl straight up or across toward the opposite shoulder; both work.
- Usually you can handle a little more weight than on regular curls.
Common mistakes
- Letting the dumbbells swing forward.
- Bending the wrists.
- Moving the elbows back and forth.
Muscles worked
Main
- Brachialis
- Brachioradialis (forearm)
Also working
- Biceps
Breathing and bracing
Breathe out as you curl, breathe in as you lower.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 1–1.5 min rest
- Where it fits
- After the regular curls, or instead of them on some days
Setup
- 1 Stand with a dumbbell in each hand, palms facing your sides.
- 2 Let the arms hang straight.
- 3 Keep the elbows close to the body.
Technique in detail
- Curl the dumbbells up without turning the wrists.
- Keep the thumbs pointing up the whole time.
- Stop when the forearms are about vertical.
- Lower slowly.
- Curl straight up, or across the body toward the opposite shoulder.
In these plans
- PPL · 6 DAY · Pull B
- BRO SPLIT · 5 DAY · Arms
Variations and alternatives
Questions
Do hammer curls build the biceps?
They work the biceps less than regular curls but more of the brachialis and forearm. Doing both builds the fullest arm.
Straight up or across the body?
Both work. Across the body helps many people keep the elbow still.
Can I use a rope on a cable?
Yes. The rope hammer curl keeps tension through the whole rep.
Log it in Volu(me)
Add Hammer Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.