Hammer Curl
Arms
Weight & Reps
Dumbbell
Hammer curls use a neutral (palms-facing) grip, targeting the brachioradialis and brachialis muscles in addition to the biceps. They build arm thickness and forearm strength.
How to Do Hammer Curl
- Hold dumbbells at your sides with a neutral grip (palms facing each other)
- Curl the dumbbells up while keeping the neutral grip — don't rotate your wrists
- Keep your elbows pinned to your sides throughout the entire movement
- Lower with control, fully extending your arms at the bottom
Form Cues
- Hold dumbbells at your sides with a neutral grip (palms facing each other)
- Curl the dumbbells up while keeping the neutral grip — don't rotate your wrists
- Keep your elbows pinned to your sides throughout the entire movement
- Lower with control, fully extending your arms at the bottom
Common Mistakes to Avoid
- Rotating the wrists at the top, turning it into a standard curl instead of maintaining neutral grip
- Swinging the elbows forward and using shoulder muscles to help lift the weight
- Lifting both dumbbells at once with momentum — alternating with a pause is more effective
Muscles Worked
Primary
Brachioradialis
Brachialis
Biceps Brachii (Long Head)
Secondary
Forearm Flexors
Biceps Brachii (Short Head)
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the hammer curl work?
Hammer curls primarily target the brachioradialis and brachialis, with significant biceps long head involvement. The neutral grip builds arm thickness and forearm size that standard curls miss.
How much should a beginner hammer curl?
Beginners typically hammer curl 10-25 lb (4.5-11 kg) per hand. Most people can hammer curl slightly more than they can standard dumbbell curl due to the stronger neutral grip position.
Hammer curls vs bicep curls — which is better?
Standard bicep curls target the biceps peak, while hammer curls build arm thickness through the brachialis and brachioradialis. You need both for complete arm development — curls for the peak, hammers for the width.
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