Swinging the torso
Lighten the load until you can curl without leaning back or using hip drive.
Isolation · Dumbbells
Hammer Curl
A dumbbell curl done with a neutral, palms-facing grip. It builds the brachialis and brachioradialis alongside the biceps, adding thickness to the upper arm and forearm. A good staple for anyone who wants bigger arms or a stronger grip.
- Primary
- Biceps
- Secondary
- Forearms
- Starting rep range
- 10–15 reps
- Target effort
- 1 reps in reserve
- Progression
- 1 kg jumps
Muscles worked
- Biceps
- Forearms
The neutral grip puts the biceps in a weaker pulling position, so the brachialis and brachioradialis do more of the work. That is why hammer curls hit the forearm and the outer arm more than a supinated curl.
How to set up
- Stand tall holding a dumbbell in each hand at your sides.
- Turn your palms to face your thighs, thumbs pointing forward.
- Pin your elbows lightly against your ribs.
- Brace your abs and set your shoulders back and down.
How to do each rep
- Curl the dumbbells up, keeping the palms facing each other the whole time.
- Stop when your forearms are near vertical and squeeze briefly.
- Lower under control over about two seconds to full elbow extension.
- Alternate arms or lift both together; keep the elbows from drifting forward.
Common hammer curl mistakes
Elbows drifting forward
Keep the elbows near your sides so the arm, not the front delt, lifts the weight.
Half reps at the bottom
Straighten the arm fully between reps so you train the whole range.
Sets, reps, and progression
Surpass starts the hammer curl at 10–15 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Work up to the top of a rep range like 8-12 on every set before adding weight. Dumbbell jumps are often large, so add reps first or use a cross-body or seated variation to keep progressing.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Hammer Curl alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Are hammer curls better than regular curls?
Neither is better; they bias different muscles. Regular curls load the biceps more, while hammer curls bring in the brachialis and forearms. Most people do well with both in a program.
Do hammer curls build forearms?
Yes. The brachioradialis, the big muscle on top of the forearm, works hard in a neutral-grip curl. They are one of the most effective direct forearm builders you can do.