Hammer Curl: Technique, Muscles and Swaps
Load card
- Equipment
- Dumbbell
- Muscle group
- Biceps
- Main muscles
- brachialis, brachioradialis
- Also working
- biceps brachii
- Mechanics
- Isolation
- Pattern
- Elbow flexion, neutral grip
- Level
- Beginner
The hammer curl is a beginner-friendly isolation exercise that builds the muscles of your upper arms. By using a neutral grip where your palms face each other, you change the leverage compared to a standard bicep curl.
This movement pattern primarily targets the brachialis and brachioradialis, which sit under and alongside the main bicep muscle. Your biceps brachii also work as supporting muscles to help complete the elbow flexion.
How to do it
Stand tall holding a dumbbell in each hand by your sides. Keep your feet shoulder-width apart, arms fully extended, and palms facing your outer thighs in a neutral grip.
- Brace your core and pin your elbows to your sides.
- Squeeze your arm muscles to curl the dumbbells upward toward your shoulders.
- Keep your wrists straight and your palms facing each other throughout the lift.
- Pause for a brief second at the top of the movement.
- Lower the weights back to the starting position under strict control.
- Fully extend your arms at the bottom before starting the next rep.
Sets, reps and load
Start with 3 sets of 8 to 12 repetitions per arm. Rest for 60 to 90 seconds between each set to allow your muscles to recover.
Pick a dumbbell weight that challenges you on the last two reps while allowing you to maintain strict form without swinging.
Common mistakes
- Using momentum. Avoid swinging your torso backward to heave the weight up. Keep your back straight and let your arms do the work.
- Elbow drift. Do not let your elbows pull forward or flare out to the sides. Lock them in place against your torso.
- Short range of motion. Ensure you fully extend your arms at the bottom and curl all the way up. Stopping halfway limits the work on your muscles.
- Bending the wrists. Keep your wrists neutral and stiff. Curling your wrists inward places unnecessary stress on the joints.
Make it easier or harder
Easier
- Seated dumbbell hammer curl
- Alternating dumbbell hammer curl
Harder
- Incline dumbbell hammer curl
- Cross-body hammer curl
Swaps and related biceps exercises
Same muscle group with different equipment:
- Resistance Band Bicep Curl Resistance band
More dumbbell options:
- Concentration Curl Elbow flexion
- Dumbbell Bicep Curl Elbow flexion
- Incline Dumbbell Curl Elbow flexion, shoulder extended
Browse all dumbbell exercises or every biceps exercise.
When to see a doctor or physio
- Sharp pain in your elbow joint or forearm during the lift.
- Numbness or tingling traveling down your arm into your fingers.
- Sudden, severe pain in your biceps tendon near the shoulder or elbow.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.