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6 Hammer Curl Alternatives

The hammer curl trains your biceps, the brachialis under them and the brachioradialis on the top of your forearm, with your palms facing each other. You need a substitute when you have no dumbbells, when you want a change of grip, or when you train at home with bands.

  1. Barbell curl: start and end position, male figure. Biceps highlighted. Barbell curl: start and end position, female figure. Biceps highlighted.

    1. Barbell curl

    • Same main muscle
    • Same movement pattern
    • Barbell + Weight plates

    The barbell curl trains the same elbow flexors with both hands on one bar and palms facing up. You can usually lift more than with two dumbbells, but the fixed palms-up grip leans the work toward the biceps.

    To build muscle: 3 x 10-15 reps (from the app's rules).

  2. Dumbbell biceps curl: start and end position, male figure. Biceps highlighted. Dumbbell biceps curl: start and end position, female figure. Biceps highlighted.

    2. Dumbbell biceps curl

    • Same main muscle
    • Same movement pattern
    • Dumbbells

    You use the same dumbbells but turn your palms forward. The biceps do more of the lifting, and the forearm muscles do less than in a hammer grip.

    To build muscle: 3 x 10-15 reps (from the app's rules).

  3. Cable curl: start and end position, male figure. Biceps highlighted. Cable curl: start and end position, female figure. Biceps highlighted.

    3. Cable curl

    • Same main muscle
    • Same movement pattern
    • Cable machine

    The cable keeps tension on your arms through the whole rep, including the bottom. Swap the straight bar for a rope to get a neutral grip that copies the hammer curl.

    To build muscle: 3 x 10-15 reps (from the app's rules).

    How to do it
    1. Attach a straight bar to the low pulley and hold it with palms facing up.
    2. Stand tall with your elbows at your sides.
    3. Curl the bar up to your shoulders without moving your elbows forward.
    4. Lower it slowly until your arms are straight.
  4. EZ-bar preacher curl: start and end position, male figure. Biceps highlighted. EZ-bar preacher curl: start and end position, female figure. Biceps highlighted.

    4. EZ-bar preacher curl

    • Same main muscle
    • Same movement pattern
    • EZ bar + Weight plates + Preacher bench

    Your upper arms rest on a pad, so you cannot swing the weight, and the angled EZ grip sits between palms-up and palms-in. It is a strict biceps exercise, but the forearm muscles do less than in a true hammer grip.

    To build muscle: 3 x 10-15 reps (from the app's rules).

  5. Band biceps curl: start and end position, male figure. Biceps highlighted. Band biceps curl: start and end position, female figure. Biceps highlighted.

    5. Band biceps curl

    • Same main muscle
    • Same movement pattern
    • Resistance bands

    You stand on a band and curl the ends up to your shoulders. Hold the band with palms facing each other to keep the hammer grip at home.

    To build muscle: 3 x 10-15 reps (from the app's rules).

    How to do it
    1. Stand on the band and hold the ends palms forward.
    2. Keep your elbows at your sides.
    3. Curl your hands to your shoulders.
    4. Lower slowly against the band.
  6. Suspension trainer biceps curl: start and end position, male figure. Biceps highlighted. Suspension trainer biceps curl: start and end position, female figure. Biceps highlighted.

    6. Suspension trainer biceps curl

    • Same main muscle
    • Same movement pattern
    • Suspension trainer

    You lean back on suspension straps and curl your hands toward your forehead. You change the load by moving your feet, so it works as a bodyweight curl with no weights.

    To build muscle: 3 x 10-20 reps (from the app's rules).

    How to do it
    1. Hold the handles palms up and lean back with straight arms.
    2. Keep your elbows high and still.
    3. Curl your hands toward your forehead.
    4. Lower slowly back to straight arms.

Comparison table

ExerciseMain musclesEquipmentLevelSame pattern
Hammer Curl (Dumbbell) (this exercise)biceps and forearmsDumbbellsBeginner-
Barbell curlbicepsBarbell, Weight platesBeginnerYes
Dumbbell biceps curlbicepsDumbbellsBeginnerYes
Cable curlbicepsCable machineBeginnerYes
EZ-bar preacher curlbicepsEZ bar, Weight plates, Preacher benchBeginnerYes
Band biceps curlbicepsResistance bandsBeginnerYes
Suspension trainer biceps curlbicepsSuspension trainerBeginnerYes

How we chose

Keep the elbow flexion with still upper arms. The hammer curl is special because of its neutral grip, which puts more of the work on the forearm muscles than a palms-up curl does. Most swaps on this list use a palms-up grip, so they lean more toward the biceps. If you want to keep the forearm focus, use a rope on a cable or turn your palms to face each other on a band. Control the lowering phase in every version.

The ranking is the same rule as the swap list in the Oh My Coach app: exercises with the same first main muscle and the same movement pattern come first, then the rest of the pattern, ordered by how well each one works as a main exercise. An exercise never replaces itself. The extra picks for home, dumbbells and bands come from the same rule with only that equipment.

How to do the hammer curl

Questions

What is the best hammer curl alternative at home?

A resistance band held with a neutral grip is the closest match. You can also hold a full backpack or a water jug by the handle and curl with your palm facing in.

Can I replace hammer curls with regular curls?

Yes, both train the elbow flexors. The regular curl leans more on the biceps, and the hammer curl adds more work for the brachialis and brachioradialis. Many programs use both.

What is a cable alternative to hammer curls?

Attach a rope to the low pulley and curl with your palms facing each other. It keeps the hammer grip and adds steady tension at the bottom of the rep.