Hammer curls are a classic strength-training exercise and a proven way to build both size and function in your arms. Unlike regular biceps curls, this variation recruits not only the biceps brachii but also the brachialis and brachioradialis, giving you more balanced arm development.

If your goal is bigger, stronger arms with better grip strength, hammer curls deserve a permanent spot in your routine.

Also Known As: Neutral grip biceps curl
Targets: Upper and lower arm
Equipment Needed: Dumbbells (also works with cables or bands)
Level: Intermediate

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How to Do Hammer Curls (Step-by-Step)

1. Set Up: Stand upright with feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand with your arms down at your sides. Palms face your thighs, thumbs pointing forward. Relax your shoulders.
2. Lift the Weights: Bend your elbows and curl the dumbbells toward your shoulders. Keep elbows tight to your torso and upper arms stationary.
3. Pause at the Top: Hold for one second when the dumbbells are near your shoulders. Palms should face each other.
4. Lower with Control: Slowly extend your elbows, lowering the weights back to the starting position. Resist the urge to drop them quickly.
5. Keep Core Engaged: Maintain abdominal tension throughout to prevent swaying or arching your lower back.

Pro Tip: Use a weight that challenges you but still allows you to move slowly and with control.

Muscles Worked and Benefits

Hammer curls don’t just build good-looking arms—they also improve function and strength.

• Biceps Brachii (front of arm): Helps bend the elbow and rotate the forearm.
• Brachialis (underneath biceps): Adds thickness and helps lift heavier loads.
• Brachioradialis (forearm): Improves wrist stability and grip strength.

Key Benefits:

• Boosts arm size and definition, giving a more athletic appearance.
• Builds functional strength for daily activities like carrying groceries, lifting boxes, or pulling objects.
• Improves grip and wrist stability, essential for lifting, sports, and preventing injury.
• Enhances performance in compound lifts (pull-ups, rows, deadlifts) by strengthening supporting muscles.

Variations of Hammer Curls

Adding variety keeps your workouts fresh and challenges your muscles differently:

• Alternating Hammer Curls: Lift one arm at a time. Great for beginners or when focusing on form.
• Incline Hammer Curls: Performed on an incline bench with arms slightly behind the body. Reduces shoulder involvement and isolates the biceps.
• Preacher Hammer Curls: Use a preacher bench to stabilize upper arms. This forces the biceps to do all the work and allows heavier loads.
• Hammer Curl with Squat: Combine curls with a squat to target arms, legs, and glutes simultaneously. Ideal for full-body training.

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Common Mistakes to Avoid

Even a simple move like hammer curls can be done wrong. Avoid these errors to maximize results:

1. Using Momentum: Swinging the weights or leaning forward reduces muscle activation and risks injury. If you can’t control the weight, lower it.
2. Curling Too Fast: Quick reps minimize time under tension. Slow both the lifting and lowering phases (about two breaths each) for maximum gains.
3. Floating Elbows: Letting elbows drift away from the torso shifts work to the shoulders. Keep elbows pinned to your sides.

Safety and Training Tips

• Who Should Avoid: If you have wrist, forearm, or elbow injuries (like carpal tunnel), check with a doctor before performing hammer curls.
• Sets & Reps: Start with 2 sets of 7–10 reps. As strength builds, increase reps first, then add weight.
• Beginner Option: Practice the motion without weight or with very light dumbbells to learn correct form.
• Progression: Add heavier weights, increase sets, or try advanced variations once comfortable.
• Trainer Support: A certified trainer can help refine form and provide modifications if needed.

Bottom Line

Hammer curls are one of the most effective exercises for building strong, defined arms. They not only improve appearance but also enhance grip strength, wrist stability, and overall upper-body performance. Add them to your workout routine 2–3 times a week to see steady progress in both size and strength.