How to Do the Hammer Curl
The hammer curl holds the dumbbells with palms facing each other, like gripping a hammer. That neutral grip puts extra work on the brachialis and forearm muscles beside the biceps, which can add thickness to your upper arm. It suits beginners and lifters whose wrists dislike a fully supinated curl.
Log every set of your Hammer Curl in Superlift
Muscles worked
Primary
- Biceps
Secondary
- Forearms
How to do the Hammer Curl
- 1
Stand tall holding a dumbbell in each hand with your palms facing your thighs.
- 2
Pin your elbows to your sides and keep your shoulders back.
- 3
Curl both dumbbells up while keeping your palms facing each other.
- 4
Raise them until your forearms are vertical and your biceps are fully contracted.
- 5
Pause briefly, then lower with control until your arms are fully straight.
- 6
Alternate arms or curl both together, but don't swing your torso.
Form cues to remember
- Palms face each other the whole way
- Elbows pinned to your ribs
- Lower slowly
- No swinging your torso
Hammer Curl video tutorial
Common mistakes
Swinging the weights up
Lower the dumbbells and keep your torso still so the arms do the work.
Elbows drifting forward
Hold your elbows beside your torso to keep tension on the biceps.
Rotating the wrists
Keep your palms facing each other for the full rep.
Cutting the lowering phase short
Straighten your arms fully on each rep and lower slowly.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps, 45 sec rest |
If your elbows feel sore, lower the weight and slow the tempo. Avoid leaning back to heave heavy dumbbells up.
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Track your Hammer Curl and watch it go up
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Hammer Curl FAQ
What muscles do hammer curls work?
Hammer curls work the biceps, the brachialis underneath it and the brachioradialis in your forearm. The neutral grip emphasizes those forearm and upper-arm muscles more than a standard curl.
Are hammer curls better than regular biceps curls?
Neither is better; they are different. Regular curls bias the biceps, while hammer curls add more brachialis and forearm work, so a good arm routine includes both.
Should I do hammer curls alternating or together?
Both work. Alternating lets you focus on each arm and brace between reps, while curling both together is quicker and fatigues you faster.
