Arms · Isolation
Dumbbell Hammer Curls
The dumbbell hammer curl is a biceps curl performed with a neutral grip, palms facing each other throughout, as if holding a hammer. The neutral grip shifts emphasis from the biceps brachii to the brachialis and brachioradialis, building thickness in the upper arm and forearm. It is usually stronger and easier on the wrists than a regular curl.
Also known as: Hammer curl, Neutral grip curl, Dumbbell hammer curl, Standing hammer curls
- Muscle group
- Arms
- Movement pattern
- Isolation
- Type
- Isolation
- Equipment
- Dumbbells
- Difficulty
- Beginner
What muscles does the dumbbell hammer curls work?
Primary movers
- Brachialis
- Brachioradialis
Assisting muscles
- Biceps brachii
- Forearm flexors
The biceps brachii does two jobs: bending the elbow and turning the palm up. A neutral grip takes away the palm-up position, which puts the biceps at a mechanical disadvantage and hands more of the elbow-bending work to the muscles that only bend the elbow.
The brachialis sits underneath the biceps and is the strongest pure elbow flexor. Building it pushes the biceps upward and outward, which is why hammer curls are known for adding thickness to the arm from the side.
The brachioradialis runs from the upper arm down the forearm and is strongest with the hand in a neutral position. Hammer curls are one of the most direct ways to build the top of the forearm.
Because more muscles share the work in a strong position, most people hammer curl more weight than they can regular curl. That makes it a useful way to add arm training volume without beating up the wrists.
How to do the dumbbell hammer curls
Setup
- 1
Stand with feet hip-width apart, a dumbbell in each hand at your sides.
- 2
Turn your palms to face your thighs, a neutral grip, and keep that grip throughout.
- 3
Pin your elbows at your sides, slightly in front of the torso.
- 4
Brace your core and stand tall with your shoulders back.
Execution
- 1
Curl the dumbbells up by bending your elbows, keeping your palms facing each other.
- 2
Keep your upper arms still. Only the forearms should move.
- 3
Squeeze at the top when the dumbbells are near shoulder height.
- 4
Lower over two to three seconds until your arms are fully straight.
- 5
Curl both arms together, or alternate arms if you want more focus on each side.
- 6
Keep the wrists straight, in line with the forearms, throughout.
Common dumbbell hammer curls mistakes
Swinging the weights up
Using hip drive and a backward lean to heave the dumbbells, which moves the work away from the arms.
The fix: Stand tall against the movement and pick a weight you can curl without your torso moving. Bracing your back against a wall is a good test.
Letting the elbows drift forward
Bringing the elbows forward as the dumbbells rise so the front delts help finish the rep.
The fix: Keep the elbows by your sides. The rep ends when the forearm stops, not when the dumbbell reaches your shoulder.
Cutting the bottom short
Starting each rep with the elbows still bent, skipping the stretched position at the bottom.
The fix: Fully straighten the arms between reps. If the weight forces you to cut the range, it is too heavy.
Curling across the body every time
Pulling the dumbbell across the chest on every rep without intending to, which changes the angle and lets the shoulder help.
The fix: Curl straight up in line with the shoulder by default. Cross-body is a deliberate variation, not a default.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 8–12 | Moderate, 1–2 RIR | 60–90 s |
| Forearm and grip | 3 | 12–15 | Moderate, slow lowering | 60 s |
| Arm thickness block | 4 | 6–10 | Heavy | 90 s |
Hammer curls pair well with a supinated curl. Use a regular dumbbell or barbell curl for the biceps, then hammer curls for the brachialis and forearms. Two to three sets of 8–12 after your main biceps exercise is enough for most people. Because hammer curls also train the forearms, people who do heavy deadlifts or rows may find their grip already gets plenty of work.
Running the dumbbell hammer curls in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayDumbbell Hammer Curls variations and alternatives
Dumbbell Bicep Curls
AlternativePalms up puts the biceps brachii back in charge. Use both curls to cover all the elbow flexors.
Cross-Body Hammer Curl
AlternativeCurling the dumbbell across the chest towards the opposite shoulder biases the brachialis further.
Cable Hammer Curl
AlternativeA rope on a low pulley keeps tension at the top and bottom of the rep where dumbbells go light.
Dumbbell Hammer Preacher Curls
HarderA preacher bench fixes the upper arms in place, removing any chance of swinging.
Frequently asked questions
What muscles do hammer curls work?
Mainly the brachialis and brachioradialis, with the biceps brachii assisting. The neutral grip shifts emphasis away from the biceps and onto the muscles that bulk the arm out from the side and build the top of the forearm.
Are hammer curls better than regular curls?
Neither is better, they train different emphases. Regular curls are better for the biceps brachii, hammer curls are better for the brachialis and forearms. Doing both builds a fuller arm than either alone.
Do hammer curls make your arms bigger?
Yes. The brachialis sits under the biceps and adds noticeable thickness to the arm when it grows. Hammer curls also tend to allow heavier loads than regular curls, which makes it easy to drive progressive overload.
Should I alternate arms or curl both together?
Either works. Curling both together is quicker and keeps the torso honest. Alternating gives each arm a short rest and makes it easier to focus on one side. Pick one and progress it consistently.
Why are hammer curls easier on the wrists?
The neutral grip keeps the wrist and forearm in their natural mid-position, avoiding the twist a palm-up grip requires. Lifters who feel wrist or elbow pain with barbell curls often find hammer curls comfortable.
Hercules tracks every dumbbell hammer curls you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play