How To Do A Hammer Curl

The hammer curl is a dumbbell curl done with your palms facing each other, like you are holding a hammer. That neutral grip shifts more of the work to the brachialis and brachioradialis, the muscles under and beside the biceps, while still training the biceps themselves.

Many people find hammer curls easier on the wrists and elbows than regular curls, and they are a simple way to build thicker-looking arms and a stronger grip.

Hammer Curl Quick Facts

Primary Muscles	Brachialis, brachioradialis, biceps
Secondary Muscles	Forearm flexors
Equipment	A pair of dumbbells
Level	Beginner
Sets And Reps	3 sets of 8-15 reps

How To Do A Hammer Curl

1. Stand tall with a dumbbell in each hand at your sides, palms facing your thighs.
2. Pin your elbows to your sides and brace your core.
3. Curl the dumbbells up toward your shoulders, keeping your palms facing each other the whole time.
4. Stop when your forearms are close to vertical and squeeze for a second.
5. Lower the dumbbells slowly until your arms are fully straight.
6. Curl both arms together or alternate one at a time.

Hammer Curl Form Tips

• Keep your upper arms still. Only your forearms should move.
• Do not let your wrists bend back. Keep them straight and strong.
• A slow two to three second lowering phase builds more muscle than swinging heavier weights.
• Try cross-body hammer curls, curling toward the opposite shoulder, for variety.

Common Mistakes To Avoid

• Swinging the torso. Rocking back to lift the weight means it is too heavy.
• Letting the elbows drift forward. Moving the elbows turns part of the lift into a front raise.
• Cutting the range short. Straighten your arms fully at the bottom of each rep.
• Rushing the lowering. Dropping the weight skips half of the muscle-building work.

Muscles Worked

The brachialis, which sits underneath the biceps, and the brachioradialis on the top of the forearm are the main elbow flexors in this grip. The biceps still contribute, and the forearm muscles work to hold the dumbbell.

Hammer Curl Variations

• Dumbbell Curl: The palms-up version that emphasizes the biceps.
• Cross-Body Hammer Curl: Curls toward the opposite shoulder.
• Rope Hammer Curl: A cable version with constant tension.
• Preacher Curl: Locks the upper arm on a pad.
• Incline Dumbbell Curl: Stretches the biceps more at the bottom.

How Many Sets And Reps Should You Do?

Start with 3 sets of 8-15 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Hammer Curls At Home

Hammer curls need nothing more than a few pairs of dumbbells. Hex dumbbells are easy to grip in the neutral position and stay put on the floor. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

What Is The Difference Between A Hammer Curl And A Bicep Curl?

A regular curl uses a palms-up grip that maximizes biceps work. A hammer curl uses a palms-facing-in grip that puts more emphasis on the brachialis and forearm.

Do Hammer Curls Build Forearms?

Yes. The brachioradialis, a large forearm muscle, works hard in the neutral grip.

Should You Do Hammer Curls And Regular Curls?

Doing both covers all of the elbow flexors. Many programs pair them or alternate them week to week.

More Exercise Guides

• How To Do A Dumbbell Curl
• How To Do An Incline Dumbbell Curl
• How To Do A Preacher Curl
• How To Do A Pull-Up
• How To Do An Arnold Press
• How To Do A Bulgarian Split Squat

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.