Videos
Instructions
- Stand upright holding a dumbbell in each hand with a neutral grip.
- Keep your elbows close to your torso and palms facing each other.
- Curl the dumbbells upward by bending at the elbows until forearms are vertical.
- Pause briefly at the top, squeezing your biceps and forearms.
- Lower the dumbbells under control back to the starting position.
Technical tips
- Do not swing your arms or use momentum.
- Keep elbows fixed at your sides throughout the movement.
- Maintain a neutral wrist position to avoid strain.
Breathing tips
- Exhale while lifting the dumbbells.
- Inhale while lowering them slowly.
Medical restrictions
- Elbow tendonitis or recent elbow injury
- Wrist pain or carpal tunnel syndrome
- Shoulder impingement issues
Description
The dumbbell hammer curl, also known as the neutral grip biceps curl, is a highly effective isolation exercise designed to build strength and size in the arms. Unlike the traditional biceps curl, the hammer curl is performed with a neutral grip, meaning the palms face each other throughout the movement. This grip variation shifts greater emphasis onto the brachialis and brachioradialis, two muscles that contribute significantly to arm thickness and overall strength. It still targets the biceps brachii but provides a more balanced forearm and upper arm development. This exercise is widely used in bodybuilding, fitness, and general strength training programs because of its ability to improve arm definition, grip strength, and functional pulling power. The hammer curl is particularly beneficial for athletes and individuals looking to enhance everyday strength tasks such as lifting, carrying, and pulling. It also supports joint stability by engaging the forearm muscles and reducing wrist strain compared to supinated grip curls. Easy to perform with just a pair of dumbbells, the hammer curl is suitable for beginners while still being valuable for advanced lifters. It can be performed standing or seated and allows for variations like incline hammer curls or cross-body hammer curls to alter muscle emphasis. Regular practice of this movement helps build stronger, thicker arms and supports overall upper body strength.
What muscles do hammer curls work?
Hammer curls mainly target the biceps brachii, brachialis, and brachioradialis, helping to build bigger and stronger arms while improving forearm strength.
What is the most common mistake in hammer curls?
The most common mistake is swinging the weights and using momentum instead of controlled movement, which reduces muscle activation and increases injury risk.
Is the hammer curl safe for elbows and wrists?
Yes, the neutral grip in hammer curls reduces wrist strain compared to traditional curls and is generally safer for the elbows when performed with proper form.
What are the benefits of doing hammer curls?
Hammer curls improve biceps and forearm strength, increase arm thickness, and enhance grip strength, making them valuable for both aesthetics and functional strength.
How do hammer curls compare to regular biceps curls?
Hammer curls emphasize the brachialis and forearms more than regular curls, making them better for overall arm thickness, while traditional curls focus more on biceps peak.