Hammer Curl
Neutral grip, thicker arms — the curl that also builds your grip and forearms.
Setup
- Bells at sides, palms facing each other.
How To Do It
- Curl straight up keeping the neutral grip.
- Squeeze, lower slow.
Breathing
Exhale up.
Common Mistakes
- Twisting the wrist mid-rep — hammer stays hammer.
- Alternating with momentum — strict, both or single.
Programming It
Three sets of 8-15.
Why This Exercise Works
The neutral grip biases the brachialis and brachioradialis, which sit under and beside the biceps. Building them pushes the biceps up and adds thickness to the forearm — which is why arms trained only with palms-up curls tend to look narrow from the side.
Where You Should Feel It
The outer arm and the top of the forearm more than the biceps itself. That is the brachialis and brachioradialis, and building them is what adds thickness when viewed from the side.
Where It Fits in a Program
Neutral grip, thicker arms — the curl that also builds your grip and forearms. Slot it after the heavy work — it adds volume without stealing from anything.
Progressing and Regressing It
To progress the hammer curl: add the next pair up, or slow the lowering. To regress it: reduce the load until the elbows stay at the ribs.
Who It's For
Anyone whose arms look narrow from the side despite curling. Also gentler on the wrists and elbows than a supinated curl.
Equipment and Substitutions
The version shown uses dumbbells. Any hand-held load will do — kettlebell, plate, or a filled bag. The related list below covers the machine versions.
Related Exercises
- Rope Hammer Curl — Biceps, Brachialis, Forearms
- Incline Hammer Curl — Biceps, Brachialis
- Preacher Hammer Curl — Brachialis, Biceps, Forearms
- Incline Dumbbell Curl — Biceps
- Concentration Curl — Biceps
- Scott Curl — Biceps
- Spider Curl — Biceps
- Barbell Curl — Biceps
Common Questions
What muscles does the hammer curl work?
The hammer curl primarily trains the biceps, forearms.
How many sets and reps should I do?
Three sets of 8-15.
What are the most common hammer curl mistakes?
Most often: twisting the wrist mid-rep; alternating with momentum.
Do I need dumbbells to do this?
This version uses dumbbells, and it trains the biceps, forearms. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the hammer curl, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.