Hammer Curl
Palms face each other; biceps, brachialis and forearms.
Biceps · Brachialis
DumbbellNo bench3 × 10–15
Hammer Curl vs Bicep Curl
The bicep curl's palms-up grip trains the biceps most, and the hammer curl's palms-facing grip adds the brachialis and forearms; do both if you have room in your plan.
Bicep Curl
Palms face up; the biceps do most of the work.
Biceps
DumbbellNo bench3 × 10–15
Hammer Curl vs Bicep Curl at a glance
| Hammer Curl | Bicep Curl | |
|---|---|---|
| Grip | Palms facing each other (neutral) | Palms facing forward and up |
| Main muscles | Biceps and brachialis | Biceps |
| Also worked | Forearms | Forearms |
| Weight | Most people lift a little more | A little less |
| Best for | Thicker arms and stronger grip | Biceps size and peak |
When to choose the hammer curl
Choose the hammer curl to build the brachialis and forearms, or when a palms-up grip bothers your wrists.
When to choose the bicep curl
Choose the bicep curl when you have room for only one curl and want the most biceps work.
How to use both in one week
Do bicep curls in one upper-body workout and hammer curls in the other, 3 × 10–15 each; the default 4-day plan already does this.
FAQ
Do hammer curls work the biceps?
Yes: the biceps still do much of the work, with the brachialis and forearms helping more than in a regular curl.
Can I do hammer curls and bicep curls on the same day?
Yes: do the bicep curl first, then the hammer curl, 2–3 sets each.