Upper body · Biceps

Hammer curl

How to do the hammer curl with a neutral grip: which muscles it works besides the biceps, common mistakes and why it is usually easier on the elbows and wrists.

The hammer curl is a biceps curl variation with a neutral grip: your palms face each other throughout the movement, as if holding a hammer. That grip shifts part of the work to the brachialis and forearm, and it is usually kinder to the wrists and elbows than a straight-bar curl.

Muscles worked

The brachialis (under the biceps) and the forearm's brachioradialis work more than in a regular curl. The biceps also contribute. Building the brachialis makes the arm look thicker from the side.

How to do it

1. Stand with a dumbbell in each hand, arms by your sides and palms facing your body.
2. Elbows tucked against your torso, shoulders still.
3. Bend one elbow and bring the dumbbell toward your shoulder without rotating your wrist.
4. Squeeze briefly at the top and lower over two or three seconds.
5. Alternate arms or lift both at once.

Common mistakes

• Swinging your body to lift the dumbbell.
• Moving the elbow forward at the top.
• Rotating the wrist and losing the neutral grip.
• Lowering without control.

Variations and progression

• Cross-body: bringing the dumbbell toward the opposite shoulder emphasizes the brachialis.
• Cable rope: constant tension through the whole range.
• Seated on a bench: removes leg drive.

It works well for 10–15 reps and pairs with the barbell curl in the same routine.

Precautions

It loads the elbow and wrist, though less than a straight-bar curl. It is a good alternative if you have tennis elbow or wrist pain with other curls.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Biceps curl (machine or seated dumbbell) · Curl (elbow flexion)
  • Elbow
• Cable curl · Curl (elbow flexion)
  • Elbow

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.