Hammer Curl

Target Muscle: Biceps
Equipment: Free Weights / Dumbbells
Level: Beginner
Hammer Curl

The Hammer Curl is a bicep curl variation performed with a neutral (palms-facing) grip. This simple change shifts a significant portion of the load from the biceps brachii to the brachialis — a muscle that sits underneath the biceps and, when developed, pushes the biceps up for a larger-looking arm. The neutral grip also heavily engages the brachioradialis (forearm), making this one of the best exercises for overall arm thickness.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Stand holding a dumbbell in each hand with arms at your sides, palms facing each other (neutral grip)

  2. Step 2

    2. Keep your elbows pinned to your sides — do not let them drift forward

  3. Step 3

    3. Curl one dumbbell at a time (alternating) or both together — maintain the neutral grip throughout

  4. Step 4

    4. Squeeze at the top for 1 second — you should feel this deep in the brachialis

  5. Step 5

    5. Lower under control to full extension

  6. Step 6

    6. Keep your wrist straight — do not curl your wrist during the movement

Pro Tips

  • The neutral grip is the defining feature — do not supinate (rotate palms up) as you curl. Keep your wrists straight and rigid; curling the wrist shifts tension away from the target muscles. For heavy sets, alternating arms allows you to handle more weight per arm. Hammer curls also build grip strength effectively due to the constant forearm engagement.