Upper arms

Hammer Curl

A curl with palms facing each other: besides the biceps it hits the brachialis and brachioradialis, which add thickness to your arms.

Also known as: dumbbell hammer curl, neutral-grip curl

Level: Beginner
Equipment: Dumbbell
Type: Isolation

Movement

Muscles worked

Hammer Curl muscle map: biceps, brachialis and forearm flexors highlighted on the front and back of the body

How to do it

Stand holding a dumbbell in each hand with your palms facing your body.
With your elbows tucked, curl the dumbbells up without rotating your wrists.
Stop when the dumbbells reach shoulder height.
Lower slowly to straight arms.

Form cues

Your thumb points up the whole time.
Elbows still at your sides.
You can usually use a bit more weight than a regular curl.

Common mistakes

Swinging to lift: the weight is too heavy.
Rotating your wrist mid-rep: it stops being a hammer curl.
Lifting fast and dropping: control the lowering.

Sets and reps

3 sets of 8-15 reps with 60-90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the hammer curl.

Cross-body hammer curl
The dumbbell curls across toward the opposite shoulder.
Dumbbell · Intermediate
How to do it
1. Stand tall holding a dumbbell in each hand with a neutral grip.
2. Curl one dumbbell up across your body toward the opposite shoulder.
3. Keep your elbow stationary at your side.
4. Lower under control and repeat on the other side.
5. Continue alternating for the desired number of reps.
Primary
Brachialis, Brachioradialis
Secondary
Biceps, Forearm Flexors
Single-arm hammer curl
One arm at a time to focus.
Dumbbell · Intermediate
How to do it
1. Stand with your feet about hip-width apart and hold one dumbbell at your side with the palm facing inward.
2. Brace your trunk and keep the working upper arm beside your ribs as the arm hangs straight.
3. Curl the dumbbell toward your shoulder without rotating the palm or swinging the torso.
4. Squeeze the elbow flexors at the top, then lower the dumbbell under control until the arm is straight.
5. Complete the repetitions on one side, then switch arms and repeat.
Primary
Brachialis, Brachioradialis
Secondary
Biceps, Forearm Flexors
Incline hammer curl
More stretch with your arm starting behind your body.
Dumbbell · Intermediate
How to do it
1. Sit on an incline bench holding dumbbells with a neutral grip.
2. Allow arms to hang straight.
3. Curl the dumbbells up in a hammer motion.
4. Lower slowly.
Primary
Biceps, Brachialis
Secondary
Forearm Flexors
Cable rope hammer curl
Constant tension with a rope.
Cable Machine · Intermediate
How to do it
1. Attach a rope to a low cable pulley and stand facing the machine.
2. Grip the rope with a neutral (hammer) grip, palms facing each other.
3. Curl the rope upward toward your shoulders, keeping elbows pinned at your sides.
4. Squeeze at the top, then lower slowly to full extension.
Primary
Biceps, Brachialis, Brachioradialis
Secondary
Forearm Flexors
Preacher hammer curl
Arm braced on the pad: no cheating.
Dumbbell · Intermediate
How to do it
1. Sit at a preacher bench with a dumbbell in each hand.
2. Rest your upper arms on the pad with palms facing each other.
3. Curl the dumbbells up while keeping your wrists neutral.
4. Squeeze your biceps at the top of the movement.
5. Lower the dumbbells with control.
Primary
Brachialis, Brachioradialis
Secondary
Biceps
Kettlebell hammer curl
A neutral grip on the kettlebell handle.
Kettlebell · Beginner
How to do it
1. Stand holding a kettlebell in one hand, gripping the handle in a neutral position (palm facing the body).
2. The bell rests on or beside the forearm.
3. Keep the elbow tucked to the side and curl the bell up toward the shoulder.
4. Squeeze at the top, then lower under control.
5. Complete all reps on one side, then switch.
Primary
Biceps, Brachialis
Secondary
Brachioradialis