Hammer Curl
The hammer curl is a dumbbell curl with your palms facing each other that works your biceps and brachialis, with help from your forearms.
Biceps · BrachialisDumbbellIsolationBoth sides
How to do a hammer curl
- Stand tall with a dumbbell in each hand at your sides, palms facing your thighs.
- Keep your upper arms still and curl the dumbbells up toward your shoulders, thumbs pointing up.
- Pause at the top without letting your elbows drift forward.
- Lower slowly until your arms are straight.
Tips
- Keep your palms facing each other for the whole rep.
- Keep your elbows pinned to your sides.
Common mistakes
- Turning your palms up during the curl.
- Swinging your body to lift the weight.
Hammer Curl muscles worked
Main: Biceps, Brachialis; also: Forearms.
Sets and reps
3 × 10–15
Alternatives
FAQ
What does the hammer curl work that a regular curl doesn't?
The neutral grip puts more work on the brachialis and the forearm muscles, which add thickness to the arm.
Can I do hammer curls one arm at a time?
Yes. Alternate arms or finish one side first; the form is the same.