Hammer Curl
Primary
Biceps
Secondary
Brachialis, Brachioradialis, Forearms
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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Include in arm workouts to target brachialis and forearms. The Hammer Curl — a isolation pulling movement — is one of the most effective ways to train your biceps, with secondary work on your Brachioradialis.
Everything You Need to Know About the Hammer Curl
The Hammer Curl is a good for beginners exercise that targets your Brachialis and Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Include in arm workouts to target brachialis and forearms. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great for building arm thickness and forearm strength. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Hammer Curl
Primary
Secondary
Stabilizers
Hammer Curl form guide
- 1
Stand holding dumbbells with neutral grip (palms facing each other).
- 2
Keep elbows pinned to your sides.
- 3
Curl weights up while maintaining neutral wrist position.
- 4
Squeeze at the top of the movement.
- 5
Lower under control to starting position.
- 6
Repeat without swinging.
What are the best tips for the Hammer Curl?
Keep palms facing each other throughout the entire movement.
This grip targets the brachialis for arm thickness.
Can be done alternating or simultaneously.
What are common Hammer Curl mistakes to avoid?
Rotating wrists during the curl - changes muscle emphasis.
A poor grip during the Hammer Curl limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Swinging weights with body momentum - reduces effectiveness.
Bouncing or using momentum during the Hammer Curl takes work away from your Brachialis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not fully extending at the bottom - limits range of motion.
Cutting the range of motion short on the Hammer Curl means your Brachialis never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Is the Hammer Curl right for you?
All levels. Great for building arm thickness and forearm strength.
How to Program the Hammer Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Hammer Curl?
Cross Body Hammer Curl
Cable Hammer Curl
Dumbbell Curl
Other Variations
- Cross Body Hammer Curl
- Rope Hammer Curl
- Incline Hammer Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hammer Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep elbows stationary.
- Use controlled movements throughout.