How to Do the Hammer Curls
Beginner arms exercise with dumbbell.
The hammer curl is a dumbbell curl done with your palms facing each other — a neutral grip, like holding a hammer — instead of facing forward. The neutral grip shifts more of the work to the brachialis (the muscle under the biceps) and the brachioradialis in the forearm, while still training the biceps. That makes it a good way to build thicker-looking arms and stronger forearms and grip, and many people find it easier on the wrists than palms-up curls. You can usually lift a little more weight on hammer curls than on regular curls.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Biceps
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Stand tall with a dumbbell in each hand, arms at your sides and palms facing your thighs.
- 2Keep your elbows tucked in and your upper arms still.
- 3Curl the dumbbells up toward your shoulders while keeping your palms facing each other, like holding a hammer.
- 4Pause at the top when your forearms are near vertical.
- 5Lower slowly back to straight arms.
- 6You can curl both arms together or alternate, but keep the wrists straight throughout.
Hammer Curls form cues
- Keep your palms facing your thighs from the bottom to the top of every rep.
- Pin your elbows to your sides; only your forearms should move.
- Curl until your forearms are near vertical, then pause.
- Lower over two to three seconds to a fully straight arm.
- Keep your wrists straight — don't let the dumbbell tilt forward or back.
Common Hammer Curls mistakes
Swinging the weight up
If your shoulders rock or your hips push forward, the weight is too heavy. Stand with your back against a wall to check.
Elbows drifting forward
Moving the elbow forward turns the curl into a front raise. Keep your upper arm vertical.
Curling across the body every time
Cross-body hammer curls are a valid variation, but for the standard version curl straight up toward your shoulder.
Who the Hammer Curls is for
Anyone training arms, beginner to advanced. It's especially useful if you want bigger forearms, a stronger grip for pulling exercises, or if palms-up curls bother your wrists. Works well for 3 sets of 8–12 reps after rows or regular curls.
Hammer Curls vs similar exercises
vs Dumbbell Bicep Curl
Palms facing up targets the biceps more directly. Hammer curls share the work with the brachialis and forearms.
vs Cable Rope Hammer Curl
The same grip on a rope attachment, with constant cable tension through the whole range.
vs Concentration Curls
A strict, seated one-arm curl for peak biceps contraction — a good pairing in the same workout.
How to program the Hammer Curls
- Use the Hammer Curls later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Hammer Curls alternatives
No dumbbell? These train the same biceps, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The Hammer Curls is rated beginner. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Hammer Curls with a move for the opposing muscles — the Dumbbell Lying Skull Crusher (triceps) or the Dumbbell Triceps Kickback (triceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Hammer Curls can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Hammer Curls automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles do hammer curls work?
The biceps, the brachialis underneath them, and the brachioradialis on the thumb side of the forearm. The neutral grip puts more work on the brachialis and forearm than regular curls do.
Should I do hammer curls or regular curls?
Doing both is common. Regular curls focus on the biceps; hammer curls add more forearm and brachialis work. If you only pick one, choose the one that feels better on your wrists and elbows.
What muscles does the Hammer Curls work?
The Hammer Curls primarily targets the biceps within the arms muscle group.
What equipment do I need for the Hammer Curls?
You need dumbbell to perform the Hammer Curls.
Is the Hammer Curls a compound or isolation exercise?
The Hammer Curls is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Hammer Curls should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Hammer Curls good for beginners?
Yes — the Hammer Curls is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Hammer Curls?
Good substitutes that train the same biceps include the Incline Reverse-Hands Push-Up (bodyweight), the Reverse Hands Push-Up (Bar) (bodyweight), the Concentration Curls (dumbbell). Pick the one that matches the equipment you have.
Can I do the Hammer Curls at home?
Yes, if you have dumbbell at home. It's an easy movement to keep in a home routine.
