Barbell curl
Same movement pattern
Hammer Curl (Dumbbell)
The hammer curl is a dumbbell curl with your palms facing each other, like you hold a hammer. The neutral grip brings in the brachialis and the brachioradialis, so it trains the forearm and the upper arm together.
- Beginner
- Isolation
- Dumbbells
- biceps
- forearms
Left: start position. Right: end position. Orange: the muscles that work.
How to do the hammer curl
- Stand tall with a dumbbell in each hand at your sides, palms facing each other and thumbs pointing forward.
- Keep your elbows still and close to your sides. Brace your abs lightly.
- Take a breath before the first rep.Breathe
- Curl the dumbbells up without turning your wrists. Your palms keep facing each other the whole way.
- Stop when your forearms are vertical. Your elbows stay at your sides and do not move forward.
- Lower the dumbbells under control until your arms are straight again.
Breathing. Breathe out as you curl the weights up and breathe in as you lower them. Keep a steady rhythm; there is no need for a hard brace.
Tips
- Curl both arms together, or alternate them. Alternating lets you focus on one arm at a time.
- A cross-body version, where you curl each dumbbell toward the opposite shoulder, is a common variation.
Muscles worked
The hammer curl works mainly the biceps and forearms.
- Biceps (main muscle)
- Forearms (main muscle)
- Shoulders (front and side delts) (also works)
| Muscle | Role |
|---|---|
| Biceps | Bends the elbow. The brachialis, which lies under the biceps, does a large share of the work in this grip. |
| Forearms | The brachioradialis on the thumb side of the forearm is a strong elbow flexor when the palm faces in. The grip muscles hold the dumbbell. |
| Shoulders (front and side delts) (also works) | The front of the shoulder works a little to keep the upper arm still at your side. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 2 | 12-15 reps | 60 s |
| Build muscle | 3 | 10-15 reps | 60 s |
| Get stronger | 3 | 8-10 reps | 90 s |
| General fitness | 2 | 12-15 reps | 60 s |
| Fat loss (with more daily activity) | 2 | 15-20 reps | 45 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Swinging the body to lift the weight
Why it matters: Your hips and back do part of the lift, so the arm muscles get less work.
Fix: Stand still with your knees soft. Use a lighter pair if you need to rock.
-
Elbows drifting forward
Why it matters: The front of the shoulder lifts the weight, and the elbow flexors work through a shorter range.
Fix: Keep your elbows pinned to your sides and stop when your forearms are vertical.
-
Turning the palms up during the curl
Why it matters: The rotation turns the movement into a regular curl and takes work away from the brachioradialis.
Fix: Keep your thumbs pointing up the whole time, as if you hold a hammer.
-
Dropping the weight on the way down
Why it matters: You lose the lowering phase, which is a useful part of each rep for the muscle.
Fix: Lower the dumbbells under control to straight arms.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
What you need
Take care if
If your elbow or wrist hurts, stop. Try a lighter weight or a shorter range.
Compared with
Questions
What muscles does the hammer curl work?
It works the biceps, the brachialis under the biceps and the brachioradialis in the forearm. The neutral grip puts the brachioradialis in a strong position to help bend the elbow.
What is the difference between a hammer curl and a bicep curl?
In a regular curl your palms face forward or up. In a hammer curl they face each other. The regular curl focuses more on the biceps, and the hammer curl shifts more work to the brachialis and the forearm.
Should I do hammer curls or regular curls?
Many programs use both. If your wrists or elbows feel uncomfortable with palms up, the hammer grip is often easier on them.
Can I do hammer curls with a cable or a band?
Yes. Use a rope on a low cable pulley, or stand on a band and hold its ends with your palms facing each other.