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💪 Strength Beginner

Hammer Curl

A bicep curl variation with neutral grip that targets the brachialis and forearms.

Muscle Groups

Biceps Brachialis Forearms

Equipment Needed

Dumbbells

The hammer curl uses a neutral (palms facing each other) grip that shifts emphasis to the brachialis muscle and forearms, helping to build overall arm thickness and grip strength.

How to Perform

  1. Setup: Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing your body (neutral grip).

  2. Brace: Keep your elbows close to your sides and your upper arms stationary throughout the movement.

  3. Curl: Curl the weights up toward your shoulders while maintaining the neutral grip. Keep your wrists straight.

  4. Squeeze: At the top, squeeze your biceps and brachialis briefly.

  5. Lower: Slowly lower the dumbbells back to the starting position with control.

Tips

  • Keep your elbows pinned to your sides
  • Don’t swing the weights or use momentum
  • Maintain the neutral grip throughout
  • Control the eccentric (lowering) phase

Variations

  • Alternating Hammer Curl: One arm at a time
  • Cross-Body Hammer Curl: Curl across your body toward opposite shoulder
  • Incline Hammer Curl: On incline bench for greater stretch
  • Rope Hammer Curl: Using cable machine with rope attachment
  • Preacher Hammer Curl: On preacher bench for isolation

Common Mistakes

  • Swinging the body for momentum
  • Letting elbows drift forward
  • Using too much weight
  • Rotating the wrists during the movement