How to do a Hammer Curl
The hammer curl is a dumbbell curl performed with a neutral, thumbs-up grip, shown here alternating one arm at a time. That grip shifts more work to the brachialis and the forearm muscles while still training the biceps. It is a smart pick for anyone who wants thicker-looking arms and a stronger grip.
- Primary muscles
- Brachialis, Forearms (brachioradialis)
- Also works
- Biceps (biceps brachii)
- Equipment
- Dumbbells
- Level
- Beginner
Step by step
- Stand tall with a dumbbell in each hand at your sides and your palms facing each other.
- Tighten your core and keep your elbows tucked close to your torso.
- Curl one dumbbell up toward the front of your shoulder, keeping your thumb pointed up the whole time.
- Pause briefly at the top while keeping your upper arm still.
- Lower the dumbbell under control until your arm is fully straight.
- Repeat with the opposite arm and keep alternating for the full set.
Coaching cues
- Hold the dumbbell like a hammer and do not let your wrist rotate.
- Curl slightly across your body toward the opposite chest if that feels stronger for you.
- Keep your wrists locked straight to protect them and to load the forearms.
Common mistakes
Swinging the weights
Use a weight you can lift without leaning back or using your hips.
Elbows moving forward
Keep your upper arms pinned near your sides so only the elbow joint bends.
Cutting the range short
Straighten your arm fully at the bottom of each rep before curling again.
Sets and reps
Strength
3–4 sets of 6–8 reps per arm
Muscle growth
3–4 sets of 8–12 reps per arm
Endurance
2–3 sets of 15–20 reps per arm
Alternatives
FAQ
Are hammer curls good for forearms?
Yes. The neutral grip puts the brachioradialis, a major forearm muscle, in a strong working position. They also help build grip strength.
What is the difference between hammer curls and regular curls?
Regular curls use a palms-up grip that emphasizes the biceps, while hammer curls use a thumbs-up grip that shifts more work to the brachialis and forearms. Doing both gives well-rounded arm development.
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