Hammer Curl
Neutral grip curl that targets the brachialis and brachioradialis alongside the biceps. Builds arm thickness and forearm size, giving the arms a thicker...
Difficulty
beginner
Category
strength
Primary Muscles
Biceps, Forearms
Equipment
Dumbbells
Form cues
Simple cues for better reps
- Keep your upper arm still and let the elbow bend do the work.
- Squeeze the biceps near the top without letting the shoulder roll forward.
- Lower slowly until the arm is nearly straight.
- Keep your wrists neutral and strong throughout.
Common mistakes
What to avoid
Swinging the torso
Use less weight and pause before each rep so momentum does not start the curl.
Elbows drifting forward
Pin your upper arms in place and stop the rep when the biceps are fully shortened.
Dropping the negative
Take 2-3 seconds to lower so the muscle stays loaded.
How it should feel
Know when your form is on track
Target areas
- Biceps should do the work with minimal shoulder involvement.
- Forearms may work, but grip should not be the limiting factor every set.
Good signs
- You can stop the weight anywhere in the range.
- Both arms move evenly without twisting.
Warning signs
- Elbow pain that sharpens as the set continues.
- Lower back movement from swinging the weight.
Progressions
Make it easier
- Use a lighter load or cable variation to keep tension smooth.
- Train one arm at a time to clean up control.
Make it harder
- Add reps, slow eccentrics, or a stricter pause before increasing load.
- Use a more stretched variation once elbows tolerate it well.
Best alternatives
Cable Curl
Keeps constant tension through the curl.
How to Perform
- Stand with dumbbells at your sides, palms facing your body (neutral grip)
- Keep your elbows pinned to your sides
- Curl the weights up while keeping your palms facing each other throughout
- Squeeze at the top for 1 second
- Lower with control over 2-3 seconds
Tips
- Keep palms facing each other the entire time — rotating your wrists turns it into a standard curl and changes the target muscles
- No dumbbells? A rope attachment on a low cable in a hammer grip works perfectly
- Use a 2 second curl and 3 second descent — the brachialis responds especially well to slow negatives
- Swinging the dumbbells and flaring your elbows forward is the most common mistake — keep your upper arms completely still
- Feel the contraction on the outside of your upper arm (brachialis) and the top of your forearm (brachioradialis), not just the bicep peak
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Adjustable Dumbbells | Neutral grip curls need a range of weights for progression | Bowflex SelectTech 552 | Read Review |
Frequently asked questions
Is the Hammer Curl good for beginners?
Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.
How heavy should I go on the Hammer Curl?
Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.
What can I use if I do not have dumbbells?
Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.
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