If there’s one thing that completes a strong, aesthetic physique — it’s well-developed biceps. Not only do strong arms improve your upper body appearance, but they also contribute to functional strength and enhanced performance across pressing, pulling, and grip-dependent lifts.
One of the most effective, joint-friendly bicep exercises is the hammer curl — a variation that not only targets the biceps, but also recruits the brachialis and brachioradialis (forearm muscles) for complete arm development.
What Are Hammer Curls?
Hammer curls are a biceps curl variation that uses a neutral grip (palms facing inward), shifting tension from just the biceps brachii to also include the brachialis (deep bicep muscle) and brachioradialis (top of the forearm).
While traditionally performed with dumbbells, hammer curls can also be done with:
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Cable rope attachments
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Fat grips or thick-handled dumbbells
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Resistance bands
Muscles Worked
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Biceps brachii (short and long heads)
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Brachialis
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Brachioradialis
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Forearm flexors
✅ Want a labeled visual of the muscles worked? Let me know and I’ll generate one for you.
Benefits of Hammer Curls
1. Increases Arm Strength
Hammer curls build strength in the biceps and forearms, improving your ability to curl, pull, and grip heavy loads.
“Mechanical tension and consistent overload are key drivers of muscle hypertrophy, particularly in the upper arms and forearms.”
— Schoenfeld, B., Journal of Strength and Conditioning Research
2. Improves Biceps & Arm Aesthetics
By hitting the brachialis, hammer curls help push the biceps up, increasing arm thickness and creating a more well-rounded physique.
This movement also helps fill out the medial and distal ends of the biceps, making it a great finishing exercise for total arm volume.
3. Enhances Grip Strength
Hammer curls load the brachioradialis, directly impacting your grip strength — essential for heavy pulling movements like deadlifts, rows, and pull-ups.
“Grip strength has a strong correlation with compound movement performance and is a predictor of upper-body endurance.”
— Leong et al., The Lancet
4. More Wrist-Friendly
The neutral grip reduces torque on the wrist joint, making hammer curls more accessible for those with wrist discomfort compared to supinated curls.
How To Perform Hammer Curls
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Set Your Stance
Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides with your palms facing in. -
Brace Your Core
Keep your shoulders back and elbows pinned to your sides. -
Curl
Bend at the elbow and lift the dumbbells toward your shoulders, keeping your palms facing inward throughout the movement. -
Squeeze and Lower
Pause at the top, contract your biceps and forearms, then slowly lower the dumbbells to the starting position. -
Repeat
Perform 3–4 sets of 8–12 reps depending on your goal.
When To Program Hammer Curls
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✅ After pull movements like rows or lat pulldowns
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✅ As part of an arm day or push/pull split
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✅ As a finisher paired with incline curls or preacher curls
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✅ In a superset with triceps movements for balanced upper arm work
Common Hammer Curl Mistakes
❌ Swinging the weights
→ Use controlled form; don’t use momentum to lift heavier loads.
❌ Elbows drifting forward
→ Keep elbows pinned to your torso to fully isolate the biceps and brachialis.
❌ Shrugging shoulders
→ Relax your traps and keep the emphasis on the arms.
❌ Letting wrists bend
→ Maintain a strong, neutral wrist position throughout the curl.
Frequently Asked Questions
💭 Are hammer curls better than regular bicep curls?
Not better — just different. Hammer curls emphasize the brachialis and forearms, while regular curls target the biceps brachii more directly. For full arm development, do both.
💭 Can beginners do hammer curls?
Yes! Hammer curls are simple, joint-friendly, and ideal for beginners building biceps and grip strength.
💭 Do hammer curls build the biceps peak?
They indirectly help. By strengthening the brachialis, they push up the biceps, making your arms appear thicker and more defined.
💭 What’s a good weight to start with?
Start light enough to complete 10–12 reps with perfect form and no swinging. Add weight gradually as you progress.
Final Takeaway
The hammer curl is a powerful, versatile, and underutilized movement that builds stronger arms, better grip, and a more complete aesthetic. Whether your goal is function or physique, hammer curls deserve a permanent spot in your upper-body program.
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