Primary
Forearms
Secondary
Biceps, Brachialis
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
Preview a first week that includes Hammer Curl (forearm focus)
MySetPlan shows you when to use Hammer Curl (forearm focus), how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Hammer curls train the brachioradialis—the large forearm muscle visible on the thumb side of your forearm—alongside the biceps and brachialis. The neutral grip position shifts emphasis away from the biceps and toward forearm development. This builds arm thickness rather than just peak.
When to use it
Include on arm day or pull day. Excellent for balanced bicep and forearm development.
Who it's for
All fitness levels. Great for building arm thickness and forearm mass.
Hold dumbbells with palms facing each other (neutral grip) and curl them up together or alternating. Keep your wrists locked straight throughout—no rotation. Squeeze the brachioradialis at the top by focusing on the outer forearm contraction.
Also targets: Biceps, Brachialis
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We slot it into the right day with sets, reps, and progression you can follow.
Stand with feet shoulder-width apart holding dumbbells at your sides with neutral grip (palms facing each other).
Keep elbows close to your body throughout the movement.
Curl the dumbbells up while maintaining the neutral wrist position.
Focus on squeezing the brachioradialis (thumb-side forearm muscle) throughout.
Pause at the top when forearms are vertical.
Lower the weight slowly with control back to the starting position.
Use a slow, controlled tempo to maximize forearm engagement.
Avoid swinging; keep your upper arms stationary.
Squeeze hard at the top to emphasize the brachioradialis.
Can be performed alternating or simultaneously.
Use hammer curls as your primary neutral-grip curl variation on arm day. They build forearm mass while also training biceps. Program alongside standard supinated curls for complete arm development—hammers emphasize brachioradialis while supinated curls emphasize bicep peak.
Using momentum to swing the weights up.
Bouncing or using momentum during the Hammer Curl (forearm focus) makes the movement harder to control and can shift work away from your Forearms (flexors). Use a load you can move smoothly through the intended range.
Letting elbows drift forward during the curl.
Letting your elbows drift away from the intended path during the Hammer Curl (forearm focus) can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Rotating wrists during the movement.
An inconsistent grip during the Hammer Curl (forearm focus) can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
All fitness levels. Great for building arm thickness and forearm mass.
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: 3-4 sets of 10-12 reps for forearm and bicep development. Rest 60-90 seconds.
MySetPlan places Hammer Curl (forearm focus) inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Hammer Curl (forearm focus) — and builds them into a monthly program. Every set, every rep, planned out.
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Hammer Curl (forearm focus)
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Frequently Asked Questions About the Hammer Curl (forearm focus)
The Hammer Curl (forearm focus) primarily targets the Forearms (flexors), Brachioradialis, making it an effective exercise for forearms development. Secondary muscles worked during the Hammer Curl (forearm focus) include Biceps (brachii), Brachialis, providing additional training stimulus. Stabilizer muscles engaged include Core, Wrist stabilizers.
Yes, the Hammer Curl (forearm focus) is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels. Great for building arm thickness and forearm mass. Start with lighter weights to master proper form before progressing.
For the Hammer Curl (forearm focus), the recommended approach depends on your goals. 3-4 sets of 10-12 reps for forearm and bicep development. Rest 60-90 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 15-20 reps.
Yes, the Hammer Curl (forearm focus) can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting forearms.
Good alternatives to the Hammer Curl (forearm focus) include: Reverse Curl (forearm focus), Dumbbell Wrist Curl, Cable Wrist Curl. These exercises target similar muscle groups as the Hammer Curl (forearm focus) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.