Hammer curls hold the palms facing each other, which shifts work toward the brachialis and brachioradialis. These muscles sit beside and beneath the biceps, so building them makes the whole upper arm look thicker from the front and the side.
Be one of the first to rate this exercise
How effective is this exercise for you?
3
Sets
12
Reps
Dumbbell
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Biceps
➕
Secondary
Brachialis
📋 How To Perform Hammer Curl
1
Hold dumbbells with a neutral grip (palms facing each other).
2
Keep elbows fixed at your sides.
3
Curl straight up without rotating your wrists — palms stay facing in.
4
Squeeze forearm and bicep at the top, lower under control.
5
This targets the brachialis and forearm more than a standard curl.
💡 Benefits of Hammer Curl
Targets the brachialis and brachioradialis along with the biceps, which thickens the upper arm and forearm from the side. The neutral grip is also friendly on the wrists and elbows, so it suits lifters who find straight-bar curls uncomfortable.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 12 reps with a moderate dumbbell, keeping the palms facing each other the whole way. Rest about 60 seconds between sets and keep the upper arms still so the forearms and biceps do the work, not the shoulders.
⚠️ Common Mistakes to Avoid
Twisting the wrists during the lift so it turns into a normal curl
Dropping the elbows behind the body to swing the weight
Going too heavy and losing control at the bottom
✅ Pro Tips
Keep the thumbs pointing up the entire time
Pause for a beat at the top to feel the forearm and bicep squeeze together
🛡️ Safety Notes
The neutral grip is easy on the wrists and elbows, so it suits most people. Avoid it only if you have a recent biceps tendon injury.
🔁 Progressions & Regressions
Make it hardercross-body hammer curl for more brachialis emphasis.
Make it easierlighter dumbbells with a seated position.
