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Hammer Curl

Neutral grip hits the brachialis for arm thickness.

BeginnerDumbbells3 × 10–12
Hammer Curl demonstration thumbnail — How To: Dumbbell Hammer Curl
Brachialis / brachioradialisDumbbells

Hammer Curl

Demo · ScottHermanFitness

Verified Hammer Curl demonstration by ScottHermanFitness. Click to play.

How to do the Hammer Curl

  1. 1Palms face in the whole set
  2. 2Elbows tight
  3. 3No swinging

Benefits of the Hammer Curl

  • Builds strength and size in the brachialis / brachioradialis through a full, controlled range of motion
  • Also trains biceps as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services